Teriyaki Beef Stir Fry

Ingredients

• 750g rump or sirloin steak, thinly sliced
• 1 small head broccoli, cut into florets
• 1 capsicum, sliced
• Salt and pepper, to taste — staple
• 2 Tbsp vegetable oil — staple
• 1/4 cup (60ml) soy sauce
• 1/2 cup (120ml) water
• 1/4 cup (55g) brown sugar — staple
• 2 tsp minced garlic
• 2 tsp minced ginger
• 1 Tbsp honey
• 1 tsp toasted sesame oil
• 1 1/2 Tbsp cornflour
• Sliced spring onions and sesame seeds, to garnish
• Steamed rice, to serve — staple
• (veg side) 2 heads bok choy, halved lengthways
• (veg side) 1 carrot, sliced on the diagonal

Method

1. Sauce: put the soy sauce, water, brown sugar, garlic, ginger, honey and sesame oil in a small pot over medium-high heat. Stir about 3 minutes until the sugar dissolves, then bring to the boil.
2. Mix the cornflour with 3 Tbsp cold water until smooth. Stir into the sauce and boil 1-2 minutes until thickened. Set aside.
3. Heat 2 tsp of the oil in a large pan over medium-high. Add the broccoli, capsicum and sliced carrot, season with salt and pepper, and cook 3-5 minutes until starting to brown and soften.
4. Add 4 Tbsp water and cook until it evaporates, adding the bok choy for the last minute. When the vegetables are crisp-tender and the bok choy has just wilted, remove and set aside.
5. Wipe out the pan. Heat the remaining oil over high heat.
6. Add half the steak, season generously, and cook 2-3 minutes per side until just cooked through. Set aside and repeat with the rest — crowding the pan will steam the beef.
7. Return all the meat and vegetables to the pan, pour over the sauce and cook 2-3 minutes over medium-high until heated through.
8. Garnish with sesame seeds and spring onions and serve with steamed rice.

Notes

- Protein-first portioning: meat set to 750g per 4 serves to land ~44g protein/serve (house rule). - A 25% lift on the source's 1 1/4 lb (565g); the sauce and vegetables stay at source levels (3 cups of veg = 1 small broccoli plus 1 capsicum) — the sauce is thickened and still coats this much beef. - Converted from US measures: cornstarch is cornflour, bell peppers are capsicums, and cup measures are given in ml/g. - Slice the beef thinly across the grain — 15-20 minutes in the freezer firms it up and makes this much easier. - Rump is the value pick; sirloin is more tender. Skirt or flank also work if you can find them. - Calories exclude the rice — add roughly 200 cal per cup of cooked rice. - Veg/staples sweep: one small broccoli and a capsicum came to ~125g veg/serve, so bok choy and a carrot were added from the house Asian greens set and cooked into the same veg step — now ~200g veg/serve for about +50 cal / +2g protein. Soy sauce, minced garlic, honey, sesame oil and cornflour lost their "staple" markers and gained search hints; the water marker was dropped entirely.