Ingredients
- 2 Bell Peppers (any colour), de-seeded and roughly chopped
- 500g Lean Mince
- 2 Red Onions, chopped roughly
- 3-4 Garlic Cloves, minced
- 1 tbsp Pureed Ginger (fresh or jarred)
- 2 tbsp Soy Sauce (low-sodium if preferred)
- 100ml Honey (or a sugar substitute, if desired)
- 100ml Water
- 1 tbsp Cornflour (cornstarch)
- 200g Green Beans, trimmed and chopped
- Olive oil (for cooking)
- Rice of choice (e.g., white, brown, jasmine, or basmati) for serving
Method
1. Prepare the Ingredients: Chop the bell peppers, red onion, and green beans. Mince the garlic and puree the ginger if not using pre-pureed ginger.
2. Cook the Peppers: In a large pan or wok, heat a drizzle of olive oil over high heat. Add the chopped bell peppers and cook for about 2 minutes until they are slightly tender but still crisp. Remove from the pan and set aside.
3. Cook the Mince: In the same pan, add the lean mince. Cook over medium-high heat until browned, breaking it apart with a spoon as it cooks.
4. Add Aromatics: Once the mince is cooked, add the chopped red onion, minced garlic, and pureed ginger. Sauté for about 3-4 minutes until the onion is translucent and fragrant.
5. Prepare the Sauce: In a bowl, mix together the soy sauce, honey, water, and cornflour until well combined.
6. Combine Ingredients: Add the chopped green beans to the mince mixture and stir well. Pour the sauce over the mixture and stir to coat everything evenly. Cook for an additional 5-7 minutes, allowing the sauce to thicken and the green beans to cook through.
7. Finish: Return the cooked bell peppers to the pan and mix gently to combine.
8. Serve: Serve the stir-fry over cooked rice of your choice.
Nutritional Benefits
Lean Mince
- Protein Source: Provides high-quality protein necessary for muscle repair and growth.
- Iron: Rich in heme iron, which is important for red blood cell production.
Green Beans
- Fibre-Rich: High in dietary fibre, which promotes digestive health.
- Vitamins and Minerals: Good source of vitamins A, C, and K, as well as folate and potassium.
Rice
- Carbohydrate Source: Provides energy through carbohydrates. Depending on the type of rice chosen (e.g., brown rice), it can also provide fibre and additional nutrients.
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