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Beef and Vegetable Stir-Fry With Rice

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)8.9599
Energy (kCal)373.135
Carbohydrates (g)77.0216
Total fats (g)3.1362
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Mix marinade ingriendients together in a bowl. | 2. Cut steak into thin slices. Combine steak with marinade in a bowl, set aside. | 3. Fill saucepan with 1 1/2 cups water; add rice and bring to a boil. Reduce to low heat and cover with lid for 20 mins. | 4. Heat oil in a non-stick fry pan, add marinated steak and fry until cooked through. | 5. Remove from pan and add vegetables. Stir fry for 3 mins then add steak back into pan. | 6. If ingredients look dry, add one tbsp at a time until not dry. | 7. Once mixed through- remove from heat. | 8. Prepare plate for presentation with rice, steak and vegetables. | 9. Enjoy. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    rump steak 200 lean - - - -
    onion 1/4 wedged 16.0 3.736 0.44 0.04
    broccoli 1 piece - - - -
    water 1/4 cup 0.0 0.0 0.0 0.0
    snow pea 300 sliced - - - -
    mushroom 100 halved - - - -
    red capsicum 1/4 sliced - - - -
    rice 1/2 cup 339.475 70.5312 6.9745 2.96
    marinade - - - -
    garlic clove 1 crushed - - - -
    soy sauce 1 tablespoon 8.48 0.7888 1.3024 0.0912
    oyster sauce 1 tablespoon 9.18 1.9656 0.243 0.045

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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