SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method:

1. Slice beef across the grain 

   

   Beef sliced across the grain 

2. Mix marinade ingredients in med bowl; add beef, coat both sides; leave 20 mins
3. Heat a large heavy bottom frying pan over high heat
4. When pan is very hot, spray lightly with peanut/light veg oil 
5. Add courgette batons, stirring and tossing until the courgettes are lightly browned and almost cooked through- a minute or 2; set aside
6. Re-spray pan with oil; add drained beef strips in one layer; leave till the bottom of the strip is brown & a bit crusty - about a minute; turn, leave 30 secs; add courgettes; turn heat down to med high
7. Stir fry, trying not to break up the courgettes
8. Add marinade; a gravy will form; if too thick, add water
9. Take off the heat, scatter with sesame seeds & spring onions
10. Serve with or without rice 

Tips:

• if you liked this you will also like 67's other stir-fried recipes

 See Nav Bar: Recipes I & II

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Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission'