Australian Ww Beef Stir-Fry 5.5 Points

🇦🇺🥩🍲 Australian WW Beef Stir-Fry – A Delicious and Healthy Dish! 😋

History:
Australian WW (Weight Watchers) Beef Stir-Fry is a tasty and nutritious dish that fits into a balanced diet. It’s part of the broader culinary tradition of stir-fries, which have their roots in Chinese cuisine. Stir-frying is a cooking method that involves quickly searing ingredients in a hot pan or wok. In this case, the dish has been adapted to meet the dietary guidelines of Weight Watchers, a popular weight loss and wellness program.

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Components:

• 1 lb (450g) lean beef, thinly sliced
• 2 cups mixed vegetables (such as bell peppers, broccoli, snap peas, carrots)
• 2 cloves garlic, minced
• 1-inch piece of ginger, minced
• Low-sodium soy sauce
• Cornstarch
• Beef broth or stock
• Cooking oil (e.g., canola or sesame oil)

Steps to Prepare:

1. Prepare Ingredients: Start by thinly slicing the beef, mincing the garlic and ginger, and chopping the mixed vegetables. You can use your favorite vegetables or whatever you have on hand.

2. Marinate Beef: In a bowl, mix the sliced beef with a couple of tablespoons of low-sodium soy sauce and a teaspoon of cornstarch. Let it marinate for about 15-20 minutes. This step helps to tenderize the meat.

3. Stir-Fry: Heat a wok or a large skillet over high heat. Add a small amount of cooking oil and swirl it around to coat the pan. When the oil is hot, add the minced garlic and ginger. Stir-fry for about 30 seconds or until fragrant.

4. Cook Beef: Add the marinated beef to the pan. Stir-fry for 2-3 minutes until it’s browned and cooked through. Remove the beef from the pan and set it aside.

5. Cook Vegetables: In the same pan, add a bit more oil if needed, and then add the mixed vegetables. Stir-fry for 3-4 minutes until they become crisp-tender.

6. Create the Sauce: In a small bowl, mix a cup of beef broth or stock with a tablespoon of low-sodium soy sauce and a teaspoon of cornstarch. Stir well to create a slurry.

7. Combine and Simmer: Return the cooked beef to the pan with the vegetables. Pour the sauce over everything. Stir well and allow the sauce to simmer for a few minutes until it thickens and coats the meat and vegetables.

8. Serve: Your Australian WW Beef Stir-Fry is ready! Serve it hot over a bed of steamed rice or noodles. You can garnish it with sesame seeds or chopped green onions for extra flavor.

Preparation Time:
The total time needed to prepare this dish is around 30-40 minutes, including prep time. It’s a quick and convenient option for a delicious and healthy meal that’s also Weight Watchers-friendly! 🕒🍽️ Enjoy!

🥗📊 Nutrition Facts and Health Information for Australian WW Beef Stir-Fry 🥩🇦🇺

Nutrition Facts (Approximate Values):

• Serving Size: 1 portion
• Calories: 300-350 calories per serving
• Protein: Approximately 25-30g
• Carbohydrates: Around 15-20g
• Dietary Fiber: 3-5g
• Sugars: 3-5g
• Total Fat: 12-15g
• Saturated Fat: 2-3g
• Cholesterol: 50-60mg
• Sodium: 500-600mg
• Potassium: 500-600mg
• Iron: 2-4mg
• Vitamin C: 40-50% of daily recommended intake
• Vitamin A: 20-25% of daily recommended intake

Health Information:

• Protein: Lean beef is an excellent source of high-quality protein, which is essential for muscle health, tissue repair, and overall body function.

• Low in Saturated Fat: This dish is relatively low in saturated fat, which is good for heart health.

• Fiber: The mixed vegetables in the stir-fry provide dietary fiber, aiding in digestion and promoting a feeling of fullness.

• Vitamins and Minerals: The dish is rich in vitamins and minerals, especially vitamin C and vitamin A from the vegetables, which are important for immune function and vision.

• Sodium: The sodium content can vary based on the amount of soy sauce and beef broth used. Be mindful of the sodium content if you’re watching your salt intake.

• Customization: You can adjust the ingredients and portion size to fit your dietary needs. For example, if you want to lower the calorie count, you can use leaner cuts of beef or reduce the amount of oil used.

• Balanced Meal: This stir-fry can be part of a balanced meal when served with rice or whole wheat noodles. It combines protein, vegetables, and carbohydrates, making it a well-rounded option for a healthy diet.

Remember that the specific nutritional values may vary based on the ingredients and portion sizes you use. If you have specific dietary requirements or are following a particular diet plan, it’s a good idea to calculate the exact nutritional content based on the brands and amounts of ingredients you use. Enjoy your delicious and healthy Australian WW Beef Stir-Fry! 🥢🍽️