Flank Fry

In need of something quick, simple and delicious; whilst keeping an eye on that waist line? Then I think I may have something for you!

Veg and brown rice stir fry with flank steak

Ingredients

Veg stir fry

2 cup Brown rice

1 Brown onion

2 cloves Garlic

5 Button mushrooms

1/2 Red pepper

3 Broccolini stems

2 Kale leaves

1 Carrot

1 Dried chilli

1 tsp Chinese 5 spice

1/4 tsp Ground ginger

6 tbs Light soy sauce

1 tbs Fish sauce

1 tbs olive oil

Flank steak

2 Flank steaks

1 tsp Chilli flakes

1 tsp Black pepper

1/2 tsp Salt

1 tsp olive oil

Method

1. Start by adding 2 cups of brown rice to a pan with 4 cups of water. Bring to the boil and turn down to allow to simmer for around 15 minutes until liquid has absorbed.

2. Meanwhile, roughly chop onion, garlic, red pepper, button mushroom and add to a heated pan (medium flame) with 1 tbs of olive oil, keep stirring and allow to sweat and become soft, this should only take around 3-5 minutes, at this point add 2 tbs of light soy and 1 tbs of fish sauce to the mix. Cut broccolini stems in half, rip up the kale leaves and add to the mix and grate a carrot on top and mix thoroughly. Now add 1 tsp of Chinese 5 spice, 1/4 tsp of ground ginger and again stir thoroughly.

3. By now your rice should be ready. Taste it to make sure it is cooked, normally it will have a bit more bite than white rice. Add the rice to your veg mix along with the remaining 4 tbs of light soy and stir again. Make sure you turn down your hob and keep stirring.

4. 2 Large flank steaks should be ample for 4 servings. Season your steaks with 1 tsp chilli flakes, 1 tsp black pepper and 1/2 tsp salt. Heat a pan with 1 tsp olive oil (high flame). Carefully place the steaks in the pan; lying them away from yourself. cook for 1 - 2 minutes each side and slice up before serving.

This recipe should easily serve 4.

Try it and let us know how it goes!

#Stirfry #Flanksteak #Vegetables #Brownrice #Asian #Light #Protein #Macronutrients #Carbs #Spice #QuickMeal #Delicious