Aussie Beef and Broccolini Stir-Fry with Pumpkin
Savor the flavors of Australia with this delicious Beef and Broccolini Stir-Fry. This nutritious dish pairs tender strips of lean beef with vibrant green broccolini and nutty steamed pumpkin, all coated in a flavorful oyster sauce. Perfect for a quick and satisfying meal, this recipe is not only easy to make but also low in points, making it a great choice for those watching their weight. Serve it over a bed of brown or white rice for a heartier experience.
N/A
Servings
300
Calories
7
Ingredients
Ingredients
lean beef
110 (cut into strips)
garlic clove
1 (minced)
green shallots
2 (chopped)
Broccolini
1 bunch (trimmed)
pumpkin
150 (chopped and steamed)
oyster sauce
1 tablespoon (none)
cooking spray
as needed (for frying)
Instructions
1
Heat a wok or large frying pan over high heat until hot.
2
Lightly spray the pan with cooking spray to prevent sticking.
3
Add the strips of beef in small batches, stir-frying each batch for 2-3 minutes until browned and cooked through. Remove the cooked beef from the pan and set aside.
4
In the same wok, add minced garlic, chopped green shallots, and the broccolini. Stir-fry for approximately 3-4 minutes, or until the vegetables are tender yet crisp.
5
Add the steamed pumpkin to the vegetables along with the cooked beef and oyster sauce. Continue to stir-fry for another 2-3 minutes until everything is heated through and well combined.
6
Serve immediately over a bed of brown or white rice if desired.
Nutrition Information
10
Fat
25
Carbs
30
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Aussie Beef and Broccolini Stir-Fry?
A nutritious Australian-inspired dish featuring lean beef, green broccolini, and steamed pumpkin in oyster sauce.
Is this recipe healthy?
Yes, it is low in points, 300 calories, and features lean protein and vegetables.
What cut of beef is best?
Lean beef strips like flank steak, sirloin, or rump are ideal.
How much beef is needed?
Use 110 grams of lean beef cut into strips.
How do I prepare the pumpkin?
Chop 150 grams of pumpkin and steam it until tender before adding to the stir-fry.
Can I use regular broccoli?
Yes, regular broccoli is a great substitute for broccolini.
What is the calorie count?
Each serving contains approximately 300 calories.
Is it high in protein?
Yes, it provides 30 grams of protein per serving.
How much fat is in this dish?
It contains 10 grams of fat.
What are the carbohydrate levels?
There are 25 grams of carbohydrates per serving.
What sauce is used?
The primary flavor comes from one tablespoon of oyster sauce.
How do I prevent the beef from sticking?
Use a light coating of cooking spray in a high-heat wok.
Why cook beef in batches?
Stir-frying in small batches ensures the beef browns quickly without releasing too much moisture.
How long do I cook the broccolini?
Stir-fry it for 3-4 minutes until it is tender yet crisp.
When do I add the garlic?
Add minced garlic and chopped shallots after the beef is browned and removed.
Can I serve this with rice?
Yes, it is delicious served over a bed of brown or white rice.
Is this recipe Weight Watchers friendly?
Yes, it is tagged as a low points recipe suitable for weight watchers.
What are green shallots?
They are also known as scallions or spring onions.
Can I use chicken?
Yes, lean chicken breast strips can be substituted for beef.
Is this a quick meal?
Yes, it is designed as a fast stir-fry perfect for busy weeknights.
Can I make it spicy?
You can add fresh chili or chili flakes when stir-frying the garlic.
What if I don't have a wok?
A large frying pan over high heat will also work effectively.
Can I use different vegetables?
Yes, capsicum, snap peas, or carrots would complement the beef.
Is it gluten-free?
It depends on the oyster sauce; use a certified gluten-free oyster sauce to ensure it is GF.
Can I prepare this in advance?
You can chop the ingredients ahead of time, but it is best served fresh.
How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
Is the pumpkin steamed separately?
Yes, the recipe calls for chopped and steamed pumpkin to be added near the end.
Can I use garlic paste?
Yes, one teaspoon of garlic paste can replace one fresh garlic clove.
What type of cooking spray?
Any neutral oil spray like canola or olive oil spray works well.
Is this dish Australian?
Yes, it is an Australian-inspired recipe featuring local staples like pumpkin and beef.