Tender beef with fried rice

Stir–fries are a simple way to incorporate a variety of meat, vegetables and grains into your diet in one dish. Here, thin slices of steak team with fried rice and colourful vegetables to make a delicious combination of textures and flavours.

Tender beef with fried rice


  • 2 tablespoons sunflower oil
  • 300 g (10 oz) lean rump (round) steak, trimmed and thinly sliced
  • 1 clove garlic, thinly sliced
  • 1 tablespoon grated fresh ginger
  • 2 red onions, cut into wedges
  • 1 large red capsicum (bell pepper), halved, seeded and sliced
  • 3 cups (180 g) small broccoli florets
  • 2 tablespoons oyster sauce
  • 2 tablespoons fresh coriander (cilantro) leaves
  • 1 cup (200 g) long–grain white rice
  • 1 tablespoon sunflower oil
  • 4 spring onions (scallions), sliced
  • ⅔ cup (100 g) frozen peas
  • 2 eggs, lightly beaten
  • 1 tablespoon salt–reduced soy sauce


  1. To make the fried rice, cook the rice in a saucepan of boiling water for 10–12 minutes, or until tender.
  2. Drain well and cool.
  3. Heat the sunflower oil in a wok or large non–stick frying pan over medium–high heat.
  4. Add the spring onions and peas and stir–fry for 1 minute, then pour in the eggs and soy sauce and continue stirring until the eggs begin to set.
  5. Add the rice and stir well to combine, then cook for a further 1 minute without stirring.
  6. Remove from the heat, set aside and keep warm.
  7. Heat 1 tablespoon of the sunflower oil in a wok or large non–stick frying pan and swirl to coat the base and side.
  8. Add the steak, garlic and ginger and stir–fry for 2 minutes, or until the steak is browned all over.
  9. Remove from the wok and set aside.
  10. Heat the remaining oil in the wok until hot, then add the onions, capsicum and broccoli florets.
  11. Stir–fry for 2 minutes or until the onion begins to colour.
  12. Return the steak mixture and any juices to the wok, then add the oyster sauce and 2 tablespoons water and simmer for 1 minute.
  13. Divide the fried rice among serving bowls and top with the steak and vegetables.
  14. Garnish with the coriander leaves and serve immediately.

Serves 4
Preparation: 15 minutes
Cooking: 20 minutes


Low Fat No Fat Asian Cooking

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