Mum Dump
Stir-Fry
Recipe by Nicola Scruby
This one is a crowd pleaser in my household! Beef strips in a sticky honey, ginger and tamari sauce with broccoli and carrot, served over bone broth rice with a drizzle of peanut butter on top. The best bit is you can marinate the beef in the morning so at dinner time all you have to do is literally dump it in the pan.
Why this one is on repeat
The sauce doubles as the marinade and the pan liquid, so there's nothing extra to make. It should still be saucy at the end, that's the bit you want soaking into the rice.
Beef brings protein, iron, zinc and B12, and the bone broth in the sauce and the rice adds body and extra protein. Broccoli and carrot bring fibre and vitamin C, which helps the body absorb the iron. Honey keeps it sweet enough for the kids and the peanut butter drizzle is what gets it over the line.
Looking for more dinners like this? Browse our recipes for the whole family.
Ingredients
Stir-fry
- 1 kg beef strips (leave as strips or finely chop, my kids prefer finely chopped)
- 1 carrot, grated
- 1 head of broccoli, florets only, cut small
- 3 stalks spring onion, sliced (whites to cook, greens to serve)
- 1 tbsp sesame, rice bran or olive oil
Sauce
- 3 tbsp raw honey
- 1 tbsp fresh ginger, finely grated
- 3 cloves garlic, crushed
- 2 tbsp tamari
- 1 cup (250 ml) bone broth
To serve
- Bone broth rice (rice cooked in bone broth instead of water)
- Runny peanut butter, to drizzle
- Peanuts (for the adults)
- Spring onion greens
Method
Option one: prep it in the morning
- 01 Mix the sauce ingredients in a bowl or jug. Add the beef, stir to coat, cover and pop it in the fridge.
- 02 Prep the carrot, broccoli and spring onion and keep them in a container in the fridge.
- 03 20 minutes before dinner, heat the oil in a large deep pan or wok on high. Fry the spring onion whites, carrot and broccoli for 2 to 3 minutes.
- 04 Dump in the beef with all its marinade. Cook on high for 15 minutes, stirring now and then, then turn it down and simmer for 5 minutes.
- 05 It should still have liquid. That's the point, you want it soaking into the rice. If it's cooked dry, add a splash more broth.
- 06 Serve over bone broth rice with a drizzle of peanut butter, the spring onion greens, and peanuts for the grown-ups.
Option two: make it straight away
- 01 Prep the carrot, broccoli and spring onion. Whisk the sauce ingredients together in a jug.
- 02 Heat the oil in a large deep pan or wok on high. Fry the spring onion whites, carrot and broccoli for 2 to 3 minutes.
- 03 Add the beef and cook for 2 minutes until it loses its pink, then pour the sauce over.
- 04 Cook on high for 10 to 12 minutes, then simmer for 5 minutes. Same rule, keep it saucy.
- 05 Serve over bone broth rice with the peanut butter drizzle, spring onion greens and peanuts for the adults.
