A stir-fry built on ginger, garlic and lime rather than soy sauce, because most soy sauce is brewed with wheat and this one needs no substitute to taste like something.
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Prep 20 minCook 15 minServes 4
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
500 g beef stir-fry strips
300 g jasmine rice (dry), rinsed
2 capsicums, sliced (300 g)
300 g broccoli, cut into small florets
1 onion, sliced (150 g)
4 garlic cloves, chopped (20 g)
20 g fresh ginger, finely grated
35 ml neutral oil (32 g)
30 ml lime juice (30 g)
10 ml sesame oil (9 g)
2 g iodised table salt
Ground black pepper, to taste
Method
Rinse the rice, put it in a pan with 600 ml water and a tight lid, bring to the boil, then cook 12 minutes on the lowest heat and rest it 10 minutes off the heat without lifting the lid.
Pat the beef dry with paper towel and season it. Wet meat steams; dry meat browns, and this is the single thing that decides whether a stir-fry tastes of anything.
Get a wide pan or wok very hot with a third of the oil and cook the beef in two batches, 90 seconds a batch, moving it only once. Set it aside.
Add the rest of the oil, then the onion, capsicum and broccoli, and stir-fry 4-5 minutes over high heat. Add a splash of water and cover for 2 minutes to steam the broccoli through.
Add the garlic and ginger for 30 seconds, until they smell sharp rather than raw.
Return the beef with any juices, take the pan off the heat and toss through the lime juice, sesame oil, salt and pepper. Serve over the rice.
Serve
If you want the soy note, use a tamari labelled gluten free — ordinary soy sauce is brewed with wheat and is not safe here.
Safety and storage
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
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Beef and Capsicum Stir-Fry with Rice
Serves 4 · Prep 20 min · Cook 15 min
A stir-fry built on ginger, garlic and lime rather than soy sauce, because most soy sauce is brewed with wheat and this one needs no substitute to taste like something.
Ingredients
500 g beef stir-fry strips
300 g jasmine rice (dry), rinsed
2 capsicums, sliced (300 g)
300 g broccoli, cut into small florets
1 onion, sliced (150 g)
4 garlic cloves, chopped (20 g)
20 g fresh ginger, finely grated
35 ml neutral oil (32 g)
30 ml lime juice (30 g)
10 ml sesame oil (9 g)
2 g iodised table salt
Ground black pepper, to taste
Approximate per serving
2395 kJ / 572.3 kcal · protein 44 g · carbohydrate 62.7 g · fibre 6.2 g · fat 14.2 g · sodium 260.4 mg
Method
Rinse the rice, put it in a pan with 600 ml water and a tight lid, bring to the boil, then cook 12 minutes on the lowest heat and rest it 10 minutes off the heat without lifting the lid.
Pat the beef dry with paper towel and season it. Wet meat steams; dry meat browns, and this is the single thing that decides whether a stir-fry tastes of anything.
Get a wide pan or wok very hot with a third of the oil and cook the beef in two batches, 90 seconds a batch, moving it only once. Set it aside.
Add the rest of the oil, then the onion, capsicum and broccoli, and stir-fry 4-5 minutes over high heat. Add a splash of water and cover for 2 minutes to steam the broccoli through.
Add the garlic and ginger for 30 seconds, until they smell sharp rather than raw.
Return the beef with any juices, take the pan off the heat and toss through the lime juice, sesame oil, salt and pepper. Serve over the rice.
Serve
If you want the soy note, use a tamari labelled gluten free — ordinary soy sauce is brewed with wheat and is not safe here.
Safety and storage
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
