Monday! New week and I just love the smell of opportunity. I’ve done my placement test for a language course in Singapore I’m going on in 12 days. Don’t worry, I got you covered with recipes even if I’ll be gone in 3 weeks. I was really (oddly?) pleased to hear that we’ll have to cook our own food. Great opportunity to learn to cook with local ingredients and experiment.
Oh well. Busy weeknights huh? Well today wasn’t different so just the bare thought of quick dinner pleases me deeply. Since my trips destination is Singapore, I felt like asian stir fry (or stew fry?) was fairly suitable today. So, I’ve decided upon making a healthy low calorie stew that can be enjoyed just as it is or with rice, soba- or shiratake noodles.
300 g lean beef
1 big yellow bell pepper (200 g)
2 handfulls haricots verts (200 g)
1 big head of broccoli (350 g)
3 medium sized mushrooms (100 g)
A bunch of scallions (230 g)
1/2 cup or 1 dl unsweetened pistachio milk
1/3 cup or 0,7 dl low fat coconut milk
3 T Japanese low sodium soy sauce
2 tsp arrow root starch (5 g)
2,5 T sugar free ketchup (40 g) (Mine was sweetened with stevia but if you can’t find that, don’t worry, just by a low calorie version and add some sweetener of choice)
2 cubes of chicken stock
1/2 or 1 dl cup water
1 T rice vinegar
A splash of lime juice
1 T sesame seeds (10 g)
A piece of ginger, about as big as a coin (25 g)
1 garlic clove
Coconut oil or nonstick cooking spray for greasing the pan
Start with chopping all the veggies and the beef. Since you’ll be working with high heat, timing is essence. Heat a large wok pan to medium heat. Chop the scallions, diagonally, both white and green parts and mince both the garlic and the ginger. Put those three, along with the sesame seeds in the pan and cook until the scallions are tender. Add the stock and the water and bring to a boil. Add the veggies, heat up to high heat and stir until veggies are half done.
Stir in the coconut milk, pistachio milk, vinegar, soy sauce, lime juice, ketchup and the arrow root until everything is well combined and you have a sauce that you’re happy with. Season with spices like sweet or hot paprika, garlic powder, salt and pepper and turn of the heat. Add the beef immediately and stir until the beef is done. This technique will hopefully keep your meat from overcooking because since you’re working with lean meat – it’s reaaaally easy to do so.
The recipe makes 4 portions and here are the macros for one portion:
Fats: 5 g
Carbs: 16 g
Protein: 22 g