Beef & Black Bean Stir Fry

{image from Junior MasterChef Series 2 Cookbook}

Recipe By: Junior Masterchef
Serving Size: 4 serves

Ingredients:
1 tablespoon soy sauce, light
2 teaspoons caster sugar
2 teaspoons cornflour
400 grams rump steak, trimmed of fat, thinly sliced
1 bunch gai lan*, (Chinese Broccoli)
80 milliliters vegetable oil
1 red onion, small, chopped
3 centermetres fresh ginger, finely chopped
1 red capsicum, seeded and thinly sliced
100 g oyster mushrooms**, roughly torn if large
1 tablespoon salted black beans
2 tablespoons chinese rice wine, (shaoxing)
2 tablespoons oyster sauce

Directions:
1. Combine the soy sauce, sugar and cornflour in a bowl, add beef and toss to combine. Cover and marinate in the fridge for 30 minutes

2. Cut gai lan leaves from stems and trim base of stems. Slice remaining stems lengthways if thick, then cut leaves into 5cm lengths. Set aside separately.

3. Heat a wok over a high heat and add 1½ tablespoons of oil. When very hot (shimmering) add half the beef and stir fry for 2 minutes or until the beef is browned. Transfer beef to a bowl and repeat with another 1½ tablespoons of oil and remaining beef. Wipe wok clean.

4. Place wok over a medium heat. When hot, add remaining 1 tablespoon of oil then onion, garlic and ginger. Stir fry for 1 minute. Increaseheat to high, add gai lan stems, capsicum and mushrooms and stir fry for 2 minutes. Add gai lan leaves, black beans and rice wine and stir fry for 30 seconds. Return beef to wok, add oyster sauce and 60ml water and stir fry for a further 30 seconds. Serve immediately.

Notes:

*If Gai Lan is unavailable, substitute with broccolini or green beans.

**If oyster mushrooms are unavailable, substitute with swiss brown or shitake

TIPS for Stir Frying: This is a technique where you need to be really organised beforehand, as cooking should be done quickly. Make sure you prepare all of the ingredients beforehand - this is kown as "mise en place" (MEEZ-ON-PLASS), literally "put in place". Cut all the ingredients into pieces about the same size so they cook evenly. The dish will look and taste much better.

Working Mum's Time Saver Tip

Ask your butcher to slice your beef into strips for you! Most supermarkets also have this option in their pre-packaged meat department.

 

Meal Plan Monday

MONDAY

{image credit & recicpe}

Roast Chicken with Honey Glazed Carrots, Potatoes & Silverbeet

I've got to be honest, we found the flavours of the ground cumin and coriander a bit overpowering in the vege dish. Far be it from me to think I know better than the great Curtis Stone, but if I were to make this again I would substitute the ginger for some crushed garlic, omit the ground spices and add a little fresh thyme. The chicken however was DELISH!

TUESDAY

Curried Sausages, Creamy Mash & Steamed Seasonal Vegetables

WEDNESDAY

Nachos Supreme - YES, AGAIN!

THURSDAY

Chicken Skewers with Satay Sauce and Stir Fried Vegetables

FRIDAY

{image credit & recipe}

Beef Schnitzels, home made chips & salad

SATURDAY

{image credit & recipe}

Homemade Cherry Tomato & Prosciutto Pizza with Garlic Bread

 TIP: There is nearly 2 hours to wait for the dough to prove (rise), and about 20 minutes cooking time. I use this time to do other things like, put on a load of washing, vacuum, dust (or do nothing at all!) There is only about 30 minutes, if that, of active prep.

SUNDAY

{image credit & Recipe}

Thai Red Curry Prawns & Jasmine Rice

This is a Jamie Oliver's 30 Minute Meals recipe. I am totally in love with this book and tend to include at least one or two of these recipes in each fortnight's meal plan. They don't take me 30 minutes, closer to 45 I think, but that is usually for a main, one or two side dishes and a dessert! I have omitted the cucumber side salad and the dessert tonight though.

LUNCHBOX

{image credit & recipe}

Chocolate Slice

TIP: When cooled completely, wrap individual servings in cling wrap, place in a large zip lock bag in the freezer. Take out as required each day to add to lunchboxes.

Muesli Bar Slice

My grandmother used to make this for us by the bucket load.Very moreish and a great budget friendly snack. I much prefer this to store-bought muesli bars as I know exactly what is in it.

Ingredients: 100grams unsalted butter 3/4 cup brown sugar 1/2 cup honey 1/2 cup peanut butter* 2 cups rolled oats 1 cup shredded coconut 10 Weetbix, crushed 1/2 cup fruit medley (mixture of dried fruits found in the dried fruit section of your supermarket)

Directions: Melt the butter, sugar, honey and peanut butter in a small saucepan over a medium heat. Add this to the remaining ingredients and combine.Press firmly into a lined retangular tin and cut when firm. *If someone in your family has a nut allergy, or your school is nut free, you can substitute the peanut butter for tahini. This is a paste made from sesame seeds and has a similar consistency to peanut butter. Tahini can be found in the health food aisle of most supermarkets.