Filed Under: Beef, Dinner, Food, Lunch, Recipe, Recipes

Curried Beef with Broccoli & Mango Stir-Fry

We've paired beef and broccoli with mango for a tropical twist. The key to a great stir-fry is having everything prepped and ready before anything goes into the wok.

April 23rd, 2013

Recipe by LeeAnne Wright, originally published in the Winter 2013 issue.

Note: Specific brand-name ingredients have been highlighted in this recipe as they are were selected as winners of our 2012 Food Awards, as voted by our readers. Any brand may be substituted to suit your personal taste.
Servings
6
Prep Time
10 minutes
Cook Time
Prep to table time: 20 minutes
Ingredients
  • 1 cup Uncle Ben's Wholegrain Brown Rice (uncooked)
  • 1 tbsp canola oil
  • 1 lb strip loin steak or flank steak, trimmed of fat, cut into thin slices
  • 3 cups Green Giant Broccoli Cuts
  • 1 1/2 cups Europe's Best Starburst Mangoes, cut into small pieces
  • Pinch chili flakes
  • 1 cup red pepper slices (about 1 pepper)
  • 1tbsp minced garlic
  • 1 tbsp minced ginger
  • 1 tbsp curry powder
  • 1 tbsp cornstarch
  • 1/4 cup oyster sauce
  • 1 cup beef stock
Directions
  1. Cook rice according to directions on package.

  2. Meanwhile, in a large work or sloped-edge pan over high heat, add oil and swirl to coat the pan. When the oil is smoking, add steak slices and let sit for 1 minute, then begin tossing with tongs. When the beef is half cooked (about 5 minutes), transfer to a plate. If your wok is small, cook beef in batches.

  3. Return wok to heat: add broccoli and mango, tossing to combine (this will generate a lot of stem as the broccoli and mango defrost). Add chilli flakes, red pepper slices, minced garlic, minced ginger and curry powder. Toss to combine, then sprinkle vegetables with cornstarch, tossing to coat completely. Stir in beef stock, oyster sauce and beef (including any juices). Let sauce thicken and toss to coat vegetables and beef. Serve immediately over rice.

Nutrients Per Serving

197 calories, 2g fat, 26mg calcium, 497 mg sodium, 39g carbohydrates, 2g fibre, 5g protein. Excellent source of fibre and iron.

Curried Beef with Broccoli & Mango Stir-Fry
Photography by Maya Visnyei

3 responses to “Curried Beef with Broccoli & Mango Stir-Fry”

  1. Gillian Behnke says:

    1/4 what of oyster sauce?! :)

  2. Hi Gillian—It should be 1/4 cup of oyster sauce. Thanks very much for the catch! I’ve updated the recipe to include the missing info. Enjoy! ~Alicia

  3. Teri says:

    Potato starch is much better for stir-fry sauces, as it thickens BEFORE the boiling point. That way, your vegetables stay crisper. Corn starch is an Westernization of the original Asian technique.

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