Mongolian Beef (Diet)

Ingredients

• 900g raw beef rump, all visible fat trimmed
• 25g cornflour
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 5ml sesame oil, MEASURED TOTAL — staple
• 15g garlic — staple
• 2g ground ginger — staple
• 90ml soy sauce — staple
• 30g brown sugar — staple
• 60g spring onions, cooked through
• 180g dry white rice — staple
• 300g fresh bok choy
• 300g fresh broccoli florets
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 120g dry white rice
• 20ml sesame oil, MEASURED TOTAL
• 10g brown sugar

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~318 kcal, 9.5g fat, 53.0g carbs.

Method

1. Cook the measured rice. Trim rump and slice thinly across the grain; toss with the measured cornflour.
2. Heat half the neutral oil in a large non-stick wok and sear the beef in batches, adding the other half as needed. Cook fully through; do not deep- or shallow-fry.
3. Warm the measured sesame oil with garlic and ground ginger. Add soy, brown sugar and about 150ml water; boil then simmer until glossy.
4. Steam broccoli and bok choy in the wok with a little water, add beef and spring onions and toss through the glaze until the beef reaches 75°C and all vegetables are tender.
5. Serve the glazed beef-vegetable mixture over measured rice with sesame seeds. Cook her rice separately and dissolve her extra sugar in her portion of sauce; add her sesame oil only to her two bowls.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Steak remains ask-only; rump is an alternative already named in the parent. Retains the cornflour coating and sweet soy-garlic glaze, using much less sugar and measured oil rather than 2cm frying oil. Parent 770 kcal excluded rice; comparison is 950 kcal including a 50g dry-rice portion. - Original serves 4; this variant makes four. Declan: estimated 650 kcal, 56.6g protein, 18.4g fat and 59.9g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 968 kcal/serve, at least the 950 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 165g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - STEAK REMAINS ASK-ONLY. Creating this sibling does not authorise buying or auto-selecting it.