For stir-frying, ingredients are cut into small and thin pieces so they cook very quickly. As a bonus, this cooking method is quite healthy; nutrients are preserved and very little oil is needed to cook the food. You can use any combination of meat and vegetables. You can use left over beef from roasts you may have cooked for your stir fry. Use noodles instead of rice for a nice change. Chop up all the ingredients before you go to work in the morning and place in the fridge, ready for when you come home. If you are busy and harassed buy some cooked rice at a Chinese take away on the way home from work. Experiment with a selection of ready made sauces from the supermarket.


Two celery stalks
Half of one red onion
One pepper (Red or Yellow, or a combo of the two)
Two cups broccoli florets
1 ripe, but firm Mango (Optional)
Half a kg of top sirloin steak
One Tbsp balsamic vinegar
3 tablespoons of soy sauce (or ready made stir fry sauce)
Pinches of ground Black pepper and Cayenne to taste


Thinly slice the celery and onion. Cut the pepper (or peppers if you're combining the two colors) into thick strips. Prepare the broccoli. Try not to use stems, just the florets. If using frozen veg you may want to give them a bit of a pre cooking in a microwave. If you decide to go with the mango, peel and cut into thick strips. Cut the beef into thin slices.
Generously coat a large wok (or heavy saucepan) with vegetable or extra virgin olive oil and then set over a medium high heat.
When pan is heated, add the beef and stir fry until no pink remains. (Approx. 1-2 mins). Remove from pan and set aside.
Place the vegetables, mango (if using), stir fry sauce and the balsamic vinegar into the wok. Stir fry for about 5 minutes, and then add the beef. Continue to stir fry until the beef is once again warm, about 3-5 minutes, sprinkle with pepper and cayenne to your liking.


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