market basket 20 october 2016

market basket 20 october 2016

This week’s Market Basket is brought to you by Eco Meats and Toms Superfruits - you can also buy woks from Cooking-Coordinates from $21.05.

You can buy pre-cut beef strips from eco meats for $29.95 per kg, however you can also cut up your own beef strips using organic rump steak from eco meats from $39.95. All your grocery essentials can be purchased from Toms Superfruits with a bag of snow peas for $3.99 each and specialty sesame oil for $3.99. This Korean style beef stir fry is full of flavor and super quick to prepare and cook (only taking about 15mins all up) you can use rice or noodles and a range of vegetables to your liking to keep everyone in the family happy.

HEALTHY TIP: Swapping white rice for brown rice will have a huge advantage to your overall health. Brown rice is packed with more fiber , more protein, promotes weight loss and is considered a whole grain- as opposed to white rice which has little nutritional value. You can buy a 1kg bag of brown rice from Toms Superfruits  for $4.49 1kg bag. Packing your dish with green vegetables will also boost the nutritional value of the meal and is an easy way to give your family their 5 a day.

Ingredients / serves 4

500 g beef strips

4 cloves garlic, crushed

2 tsp freshly grated ginger

2 tbsp sesame oil

2 tsp sugar

¼ cup sherry

¼ cup soy sauce

2 tbsp oil

200 g snow peas, halved

200 g sugar snap peas

1 tbsp sesame seeds, toasted

4 spring onions, finely sliced

1 small red chilli, sliced

steamed rice to serve

Method

1.

Combine the beef strips with garlic, ginger, sesame oil, sugar, sherry and soy sauce. Marinate for 30 minutes. Drain the beef strips, retaining the marinade. Coat the drained beef with half of the oil.

2.

Heat the wok, ensure it is hot. Stir-fry the beef strips in 3 batches, reserving each cooked batch to rest in a warm bowl. Reheat wok between each batch.

3.

Reheat the wok, add remaining oil and heat. Add the snow peas and sugar snap peas, and stir-fry for 1-2 minutes.

4.

Return the beef to the wok with reserved marinade, toss for 1 minute, toss to combine..

Add sesame seeds, spring onion and chilli. Serve immediately.

Serving suggestion: Serve with steamed rice.

Essential Tips

When stir-frying meat wait at least 30 seconds before tossing or stir-frying so meat has a chance to sear and become brown. This gives the meat great colour and flavour. Best beef cuts for stir-frying: Use beef stir-fry strips or prepare your own from rib eye/scotch fillet/tenderloin, sirloin/porterhouse/New York, rump, boneless blade, round, oyster blade or topside steaks.

Picture and recipe from http://www.beefandlamb.com.au/Recipes/All_recipes/Detail/Korean-style-beef

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