Mince is a tasty and inexpensive protein for stir fries. Plus, you’ll be surprised at how little you need to make a huge recipe to feed a hungry family. A serve of meat is only 65g (about 90g raw) per person. This recipes uses just 400g for mince, which is more than enough each for 4 people. Most supermarkets sell mince in 500g packs, but don’t be tempted to use the whole pack. Cut off the extra 100g and freeze it wrapped well and in an airtight container. Add to the container each time you cook with mince and soon enough you will have a full 400g to use.
Beef Mince Stir Fry
2 tbspn soy sauce, salt-reduced
1 tspn honey
2 cloves garlic, crushed
400g lean beef mince (4 star)
Extra virgin olive oil spray
2 cups broccoli florets and stems, chopped (fresh or frozen)
1 cup frozen green beans, defrosted
1 cup frozen corn, defrosted
½ red capsicum, sliced
1 onion, sliced
1 tbspn Oyster sauce
1½ cups brown rice
1. Cook rice according to packet directions and set aside to keep warm.
2. In a medium bowl, whisk together the soy sauce, honey, and garlic.
3. Add the mince and mix well. Cover and marinate in the fridge for 30 minutes.
4. Heat a large heavy based frying pan or wok on high heat.
5. Spray with olive oil and add mince. Cook for 5 minutes while stirring then remove from pan and set aside.
6. Spray pan with oil again and add vegetables. Stir Fry on a high heat for 5 minutes or until tender. Add a splash of water to create steam if they need help to soften.
8. Add the mince and oyster sauce to the pan and cook for another minute until heated through.
9. Serve the stir fry with rice on the side.
Can be stored in a container, covered, in the fridge for up to 3 days. Reheat gently in the microwave or a saucepan over low heat with a splash of water until piping hot to serve.
This recipe is one of my $10 Family Meals as seen on Today Tonight. This stir fry costs $9.89 to feed 4 people.
Sarah Moore is a mum, and university qualified Registered Nutritionist with a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and can help the overwhelm of eating and living well with private consultations, email Q&A and her school lunchbox ebook. You can also find her on Facebook and Instagram for more healthy tips and tricks.