Iron deficiency is the most common and widespread nutritional disorder in the world. In New Zealand alone, one in 14 women are low in iron and a staggering 40 per cent do not get enough in their diet each day. This (May 1-7) marks World Iron Awareness Week. This Beef and Noodles recipe is both delicious and great for upping your iron intake.
600g Quality Mark sirloin, cut into strips (about 3cm x 1cm)
200g dried noodles
1/2 head broccoli, cut into florets and sliced
150g green beans, sliced
125g button mushrooms, sliced
3 spring onions, trimmed and very finely sliced
1 red chilli, deseeded and very finely sliced
1 tablespoon sesame seeds, toasted
2.5cm piece fresh ginger, peeled and finely grated
1 clove garlic, crushed
2 tablespoons peanut oil
1 tablespoon rice wine vinegar
2 tablespoons light soy sauce
Marinade: Place all the ingredients in a small bowl and whisk to combine.
Beef: Place the beef strips in a non-metallic dish and pour over the marinade. Cover and leave to marinate for about 10 minutes.
Meanwhile, cook the noodles in boiling water until tender, about 6 minutes. Drain and refresh under cold water. Add a dash of oil and toss to prevent them sticking together.
Heat a wok until hot. Add a good dash of oil, and when hot, add half the beef and stir-fry for 1-2 minutes. Transfer to a plate and repeat with remaining beef. Keep remaining marinade.
Add another dash of oil to the wok. Add the broccoli and beans and stir-fry until partially tender. (Add a dash of water or stock if the vegetables look dry and are colouring too quickly). Add mushrooms, spring onion and chilli. Stir-fry until all vegetables are just tender, about 5 minutes. Return the beef and remaining marinade to the wok, toss quickly then serve immediately.
To serve: Place the noodles in a large shallow serving bowl. Spoon over the beef stir-fry and sprinkle with the sesame seeds.
For more iron deficiency information and recipes to boost your iron intake, see beeflambnz.co.nz