Your Recipe

Broccoli and beef stir-fry

Ingrédient Quantité Calories
Oranges 140g 66kcal
Broccoli 250g 85kcal
Poivron rouge 119g 31kcal
Œuf cru entier 150g 215kcal
Steaks d'épaule de bœuf maigre cru uniquement 357g 418kcal
Racine de gingembre 2.8g 2kcal
Ail 9g 13kcal
Huile de tournesol 14g 124kcal
Huile, sésame, salade ou cuisson 27.25g 241kcal
Sauce soja à base de soja et de blé (Shoyu) 16g 8kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 orange, zested and juiced
2 tbsp soy sauce
2 tbsp sesame oil
1 tbsp sunflower oil
5cm piece ginger, cut into matchsticks
357g pack beef stir fry strips
1 garlic clove, finely sliced
1 red pepper, deseeded and thinly sliced
250g Tenderstem broccoli
150g fresh egg or straight-to-wok noodles
Method
Mix together the orange zest and juice, soy sauce and sesame oil and set aside.
Heat the sunflower oil in a wok or large frying pan over a high heat. Once the oil is sizzling, add the ginger and fry until crisp. Remove and set aside.
Add the beef and garlic to the flavoured oil and stir-fry for 3-4 mins until browned. Remove and set aside.
Add the red pepper and broccoli and stir-fry for 3-4 mins until tender. Add the orange soy sauce mixture and bring to the boil. Return the beef to the pan and add the noodles. Cook for 1-2 mins until the noodles are heated through.

Valeurs nutritives
Taille des portions 271 g | ml
Quantité par portion 301
1258
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 3.5g 17%
Sodium 344mg 15%
Total des glucides 11g 4%
Fibres alimentaires 3.2g 11%
Sucre 5.8g
Protéine 28g 56%
Vitamine D 0.8mcg 4%
Calcium 80mg 6%
Fer 3mg 17%
Potassium 710mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 129.933 mcg 14%
Thiamine [B1] 0.158 mg 13%
Riboflavine [B2] 0.404 mg 31%
Niacine [B3] 6.909 mg 43%
Acide pantothénique [B5] 1.747 mg 35%
Vitamine B6 0.897 mg 53%
Cobalamine [B12] 1.467 mcg 0%
Floate [B9] 93.492 mcg 0%
Vitamine C 113.187 mg 126%
Vitamine D 0.75 mcg 4%
Vitamine E 3.148 mg 21%
Vitamine K 67.065 mcg 56%
Bétaïne 8.117 mg 0%
Choline 186.309 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.4 g 4%
Sugars 5.8 g 12%
Fibres alimentaires 3.2 g 11%
Carbohydrate 11.2 g 0%
Glucides nets 5.6g
acides aminés
nutriment Quantité DV
Alanine 0.381 g 0%
Arginine 0.493 g 0%
Acide aspartique 0.867 g 0%
Cystéine 0.135 g 0%
Acide glutamique 1.144 g 0%
Glycine 0.276 g 0%
Histidine 0.174 g 0%
Isoleucine 0.334 g 0%
Leucine 0.533 g 0%
Lysine 0.47 g 0%
Méthionine 0.185 g 0%
Phénylalanine 0.368 g 0%
Proline 0.301 g 0%
Sérine 0.486 g 0%
Thréonine 0.295 g 0%
Tryptophane 0.095 g 0%
Tyrosine 0.238 g 0%
Valine 0.443 g 0%
Minéraux
nutriment Quantité DV
Calcium 79.99 mg 6%
Cuivre 0.14 mg 16%
Fluorure 0.41 mcg 0%
Fer 3.03 mg 17%
Magnésium 49.05 mg 12%
Manganèse 0.27 mg 12%
Phosphore 327.67 mg 26%
Potassium 709.94 mg 15%
Sélénium 32.46 mcg 59%
Sodium 344.35 mg 15%
Zinc 4.12 mg 37%
autres
nutriment Quantité DV
Eau 212.411 g 0%
Cendres 3.366 g 0%