Beef in Black Bean Sauce with Stir-Fried Noodles

Tender beef strips, mushrooms, green peppers and onions in a ginger, garlic and black bean sauce served with stir-fried egg noodles.

10 mins prep + 8 mins cook = 18 mins total :: 2 servings @ 413 cals per serving :: one-off wonder :: lazy leftovers

Ingredients:
* 350g organic frying steak
* 1 green pepper
* 1 red onion
* 2 large flat mushrooms
* 100ml of black bean sauce (1 sachet)
* 1 garlic clove
* 1 inch of fresh ginger
* 1 red chilli
* 200g medium egg noodles
* 1 tbsp sunflower oil

Directions:

1. Slice the beef into strips by using a very sharp knife and cutting along the grain of the meat (you could buy pre-cut beef to save even more time).

2. Prepare the vegetables by wiping the mushrooms with a damp cloth and cutting them into 1cm slices; chopping the green pepper into 1 inch pieces and the red onion in to wedges.

3. Peel the ginger and cut into very thin strips; peel and crush the garlic and slice the chilli very thinly (discarding the seeds if you prefer a milder result).

4. Heat the oil in a large pan or wok on a very high heat and boil a kettle of water.

5. When the oil is really hot, after a minute or so, add half the garlic and ginger and stir-fry for a minute to release the flavour before adding the beef and stir-frying for 3-4 minutes, taking care that it doesn’t stick to the pan or burn.

6. Whilst you’re frying the beef, add a saucepan to another hob ring, adding the boiling water to the saucepan and turning up the heat to high to bring back to the boil instantly, then add the noodles and cook to pack instructions (around 4 minutes).

7. When there’s 3 minutes left before the noodles are ready, add the mushrooms, green pepper, onion, chilli and remaining garlic and ginger to the beef and stir-fry for 2 minutes to soften slightly, before adding the black bean sauce and stir-frying for the final minute.

8. Drain the noodles thoroughly, cut into shorter pieces using a sharp knife or scissors and add to the beef, stirfrying for another minute to absorb the flavours and serve.

Foodwitch Factoid:
Serve with jasmine rice instead of noodles, adding on an extra 6 minutes to the cooking time and simply serving as an accompaniment rather than adding to the beef at the final stage. You can also cook an extra portion to enjoy the next day for lunch or use a saved plastic takeaway container to store in the freezer to create your own healthy ready meal for when you haven’t got time (or the inclination) to cook.

Teriyaki Red Pepper & Broccoli Stirfry

Strips of red pepper, broccoli florets, red onion, beansprouts and noodles in a spicy, soy sauce, honey and ginger sauce.

Profile:

Ready in 10 mins :: 2 servings :: 360 cals per serving :: one-off wonder

Ingredients:

  • 1 red pepper (slices)
  • 1 red onion (wedges)
  • 1 small broccoli (florets)
  • 200g beansprouts
  • 200g egg noodles
  • 1 tbsp peanut oil
  • 2 tbsp dark soy sauce
  • 2 tbsp dry sherry
  • 2 tsp clear honey
  • 2 garlic cloves (crushed)
  • 2 cm ginger (shredded)
  • 1 red chilli (sliced)
  • 1 pinch Chinese Five Spice
  • 1 pinch sea salt

Directions:

  1. Cut the red pepper and red onion into thin strips and the brocolli into small florets all of a similar size.
  2. Boil a kettle of water and use to cook the noodles as per packet instructions (simmer for 4 minutes), then drain.
  3. Prepare the garlic, ginger and chilli, then heat the peanut oil on a high temperature in a large pan or wok.
  4. When the oil is really hot, add half the garlic, ginger and chilli and stirfry for a few seconds before adding the brocolli, red pepper and onion. Stirfry for 2 minutes before adding the beansprouts and strifrying for 1 minute.
  5. Add the remaining garlic, ginger and chilli, with the soy sauce, sherry and honey, adding the cooked/drained noodles and stirfry for a further minute or so until the sauce has reduced and serve.

Foodwitch Factoid

Cook an extra portion to enjoy the next day for lunch or use a saved plastic takeaway container to store in the freezer to create your own healthy ready meal for when you haven’t got time (or the inclination) to cook.

Healthy Vegetarian Recipes Tip

My healthy recipes blog has even more healthy vegetarian recipes.

Satay Noodle Stirfry

Thai inspired noodles with baby corn, carrot, brocolli and beanspouts in a spicy chilli and peanut sauce. This vegetarian stirfry is so easy to make, is naturally low fat and tastes amazing.

Serves 3 :: Lazy leftovers :: 300 calories per serving :: cook in 15 minutes

Satay Noodle Stirfry

Satay Noodle Stirfry

Ingredients

2 tbsp peanut butter
2 tbsp sweet thai chilli sauce
3 tbsp soy sauce
1 brocolli
200g baby corn
1 large carrot
250g bean sprouts (1 bag)
1 bunch of spring onions
4 garlic cloves
1 inch of ginger
1 tbsp sunflower oil
150g wholewheat noodles

Method

1. Crush the garlic and cut the brocolli into small florets. Heat the oil in a large pan on a medium/high temperature and stirfry the garlic, baby corn and the brocolli for about 5 minutes.
2. Boil a kettle of water and cook the noodles for 3-4 minutes (as packet instructions).
3. Meanwhile, peel the carrot and cut into chunky batons and add to the stirfry and stir. Then trim the spring onions ends, cut them lengthways down the middle, then cut again into similar lengths as the carrot batons and add to the stirfry. Add the bean sprouts. Peel the ginger, chop into sticks and add to the stirfry.
4. Drain the noodles and set aside whilst you stir in the soy sauce, peanut butter and thai chilli sauce. Stir in the noodles, frying for a final minute to help the noodles absorb the flavour and serve.

Foodwitch Factoid
Peanut butter is often thought of as being bad for you but in fact, it’s naturally high in omega 3 and 6 fatty acids and a great source of monounsaturated and polyunsaturated fats – those handy fats that actually break down bad fat (whoop!). Although peanut butter does also contain a moderate amount of saturated fat so don’t go eating the whole jar!

Brocolli & Leek Chow Mein

Brocolli florets, leeks, beansprouts and noodles in a sweet soy, ginger, garlic sauce finished with sesame seeds.

Serves 2 :: Ready in 10 minutes :: 360 calories per serving :: One-Off Wonder :: Easy Freezy Ready Meal :: Lazy Leftovers ::

Ingredients:

1 brocolli
2 leeks
1/2 bag of beansprouts
1 small red chilli
1 inch ginger
3 garlic cloves
2 tbsp dark soy sauce
1 tbsp dry sherry (sub: white wine or lemon juice)
2 tsp clear honey
1 tbsp peanut oil
1 pinch chinese five spice powder
200g wholewheat noodles
4 tsp sesame seeds

Directions:

1. Chop the leeks and brocolli into small pieces. Peel and cut the ginger into matchsticks. Peel and cush the garlic. Slice the chilli.

2. Boil a kettle of water and cook the noodles as per packet instructions, then drain (3 mins).

3. Prepare the other ingredients. Add the oil to a large heavy bottomed pan or wok and put on a high heat.

4. When the oil is hot, add the half the garlic, ginger and chilli and stirfry for 1 minute, Add the brocolli and leeks and stirfry for 2-3 minutes. Then add the beansprouts and remaining garlic, ginger and chilli and stirfry for a minute.

5. Add the soy sauce, sherry, chinese five spice powder and drained noodles and stirfry for a further minute and serve scattered with the sesame seeds.