Know what’s on your plate

Beef stir fry

Calories & nutrition facts

99
calorieskcal per 100 g
Protein6.5 g
Carbs7.6 g
Fat4.3 g

Nutrition facts

Per 100 g% DV
  • Calories 99 kcal —
  • Protein 6.5 g 13%
  • Carbohydrate 7.6 g 3%
  • Fat 4.3 g 6%
  • Saturated fat 0.7 g 3%
  • Fibre 1.8 g 6%
  • Sugars 4.5 g —
  • Sodium 322 mg 14%
  • Cholesterol 12.2 mg 4%

Vitamins & minerals

Per 100 g% DV

Vitamins

  • Vitamin A 120 µg 13%
  • Vitamin C 28.9 mg 32%
  • Vitamin D 0.03 µg 0%
  • Vitamin E 0.9 mg 6%
  • Vitamin K 33.4 µg 28%
  • Thiamin (B1) 0.07 mg 6%
  • Riboflavin (B2) 0.11 mg 9%
  • Niacin (B3) 1.7 mg 10%
  • Pantothenic acid (B5) 0.41 mg 8%
  • Vitamin B6 0.14 mg 8%
  • Folate (B9) 25.4 µg 6%
  • Vitamin B12 0.47 µg 20%

Minerals

  • Calcium 27 mg 2%
  • Iron 1 mg 6%
  • Magnesium 18.2 mg 4%
  • Phosphorus 72.4 mg 6%
  • Potassium 244 mg 5%
  • Zinc 1.4 mg 12%
  • Copper 0.06 mg 7%
  • Manganese 0.14 mg 6%
  • Selenium 5.4 µg 10%

Questions about Beef stir fry

Which beef is best for a stir-fry, and how do you keep it tender?

Use rump, sirloin or frying steak, trim away any tough sinew, then slice thinly across the grain. Pat the strips dry and fry in a very hot pan in small batches so they brown rather than steam.

How long should you cook beef strips in a wok?

Stir-fry thin strips for about 2–3 minutes in a very hot wok, tossing them until browned and piping hot throughout. Cook in batches; adding too much beef at once cools the pan.

What vegetables and flavours work well in beef stir-fry?

Broccoli, peppers, carrots, mangetout and pak choi all work well. Fry garlic and ginger briefly, then add a little soy sauce; put watery vegetables in towards the end so they stay crisp.

Can you use frozen vegetables in beef stir-fry?

Yes. Add them straight from frozen after browning the beef, and stir-fry until piping hot and any excess water has evaporated before adding the sauce.

What do you serve with beef stir-fry?

Serve it with boiled rice or egg noodles. For a quick weekday meal, cook the rice or noodles separately while you prepare the beef and vegetables.

How should you store leftover beef stir-fry?

Cool leftovers and put them in the fridge within 2 hours; eat within 48 hours. Reheat only once, until steaming hot throughout.

Should you defrost beef before making a stir-fry?

Yes: defrost it fully in the fridge before cooking, unless the pack says it can be cooked from frozen. Keep raw beef and its utensils separate from cooked food, as the Food Standards Agency advises.

Source: Canadian Nutrient File 6769 · per 100 g · carbohydrate per EU label, fibre excluded