BEEF IN BLACK BEAN SAUCE
1 bunch fresh asparagus
1 teaspoon crushed garlic (in jar)
450g lean rump strips
½ cup red capsicum diced
½ cup green capsicum diced
1 cup celery sliced
1 cup onion sliced
2 teaspoons reduced-salt chicken-style stock powder (Massel®)
1 teaspoon sugar
3 tablespoons black bean sauce (bottled)
2 teaspoons cornflour
1 cup water
Trim about 5cm from thick end of asparagus spears and throw away, then cut spears 3-4cm in size, leave to one side. In a non-stick frypan or wok coated with cooking spray sauté garlic and rump strips until cooked. Remove from pan. Re-spray pan and cook capsicum, celery, onion and asparagus, toss together for 1 minute.
Place lid on pan and cook for 3 minutes, stirring occasionally. Add cooked rump to vegetables, add stock powder, sugar and black bean sauce, toss ingredients together. Blend cornflour with water and add to frypan, stirring through. When boiled serve over rice or noodles.
Replace rump with 450g skinless chicken breast cut into strips or 450g of new-fashioned pork steaks or lean lamb leg steaks.
DIETITIAN’S TIP: A great tasting dish serve with a lower GI rice like Basmati or Doongara to make it a meal everyone will enjoy.
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