July 2, 2017 / Lyn Jones / 0 Comments
serves 4
1/4 cup chicken broth – fat free, low salt
3 Tab dry sherry or more chk broth
1/2 cup orange juice
1 tsp grated orange peel (opt)
2 Tab soy sauce
1 Tab grated fresh ginger
1 Tab sugar
2 tsp cornstarch
1 tsp toasted sesame oil
1/2 tsp crushed red pepper flakes
500g beef sirloin, no fat, cut into 1/4″ thick strips
2/3 cup brown rice – cooked
2 tsp veg oil
750g broccoli florets
1 bunch scallions, cut into 1/4″ diagonal slices
3 garlic cloves, chopped
1. In a medium bowl combine first 10 ingredients. Stir to mix. Add the beef, tossing to coat evenly. Allow to marinate for 20 mins.
2. Heat a large skillet over med-high heat, coat with 1 tsp oil then add the beef, reserving marinade. Cook, stirring constantly, for 2-3 mins, or until browned. Remove to a plate.
3. Add remaining oil to skillet, add vegies. Cook, stirring occasionally, for 2 mins. Add 2 Tab water, then cover pan and cook 1-2 mins until broccoli is crisp-tender. Add reserved marinade then cook, stirring constantly, for 3 mins or until mixture boils and thickens slightly.
4. Reduce heat to medium-low and return beef to the pan. Cook, stirring, for 2 mins. til heated through. Serve over the rice.
July 2, 2017 / Lyn Jones / 0 Comments
4 servings
2.5 cups water
1 cup yellow split peas, rinsed & drained
1 medium mango, peeled & cubed
1/2 cup salsa
1/2 cup canned pineapple chunks – drained & coarsely chopped
1 Tab fresh coriander, chopped
2 tsp each of white wine vinegar and lime juice
1/2 tsp grd cumin
3 tsp olive oil, divided
1 cup scallions, chopped
1/2 tsp each of grd ginger & allspice
1/4 tsp grd cardamon
1/2 cup orange juice
1/4 cup low-salt vege stock
1 tsp drk brown sugar or 1/2 tsp honey
1 medium bunch kale
1. In a 2-quart saucepan over medium heat, bring the water & split peas to the boil, reduce to low. Cover & simmer 250-30 mins until tender. Drain and set aside.
2. Meanwhile, in a medium bowl combine the mango, salsa, pineapple, coriander, vinegar, lime & cumin; set aside.
3. In a large non-stick frypan, heat 2 tsp oil, add the scallions; cook, stirring frequently, 2-3 mins til tender. Stir in spices and cook 1 min.
4. Stir in the oj, stock & sweetening. Add the split peas; cook, stirring frequently 10-15 mins. until mixture thickens.
5. Meanwhile, wash the kale in plenty of cold water and remove any thick stems. If leaves are large, coarsely chop them. Shake off some of the excess water.
In a Dutch oven over med. heat, warm remaining oil. Add kale; cook, stirring constantly for 4-5 mins until wilted.
6. Line a serving platter with the kale. Top with pea mixture, then with the mango mixture.