AIS Sports Nutrition

Mary's peppered beef & vegetables

HINT: Do not thaw frozen vegetables before adding to the wok or they will make the stirfry watery

2 cups jasmine rice
olive or canola oil spray
500 g rump steak, cut into thin strips
2 teaspoons freshly cracked black pepper
1 teaspoon crushed garlic
3 spring onions, sliced
500 g packet frozen mixed stirfry vegetables
1 bunch baby bok choy, coarsely chopped
3 tablespoons MAGGI Oyster Sauce
1 teaspoon honey
40 g blanched almonds
½ cup fresh coriander leaves

Cook rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Spray a nonstick wok or frying pan with oil and heat. Stirfry meat and pepper in 2 batches over high heat for 2-3 minutes or until well browned and tender. Remove from wok. Reheat wok, add garlic and spring onion and stirfry for 1 minute or until spring onion is soft. Add remaining vegetables and stirfry for about 5 minutes or until tender but still crisp. Add oyster sauce and honey to wok and stir through. Return beef to the wok and stir until heated through. Stir in nuts and coriander leaves. Serve immediately over rice.


ANALYSIS per serve 
Energy kJ (Cal)
2899 (693)
1933 (462)
Carbohydrate (g)
Protein (g)
Fat (g)
Iron, Zinc

Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 4-6
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