Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron and Protein.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
Fast, well-absorbed (heme) iron with plenty of protein.
Dinner · Serves 2 · Ready in 20 min · Rich in Iron, Protein
Ingredients
- 250g lean beef strips
- 1 red capsicum, sliced
- 1 head broccoli, in florets
- 2 cloves garlic
- 1 tbsp tamari (gluten-free soy sauce)
- 1 tsp sesame oil
- 1 tbsp olive oil
Method
- Heat the olive oil in a hot pan or wok and sear the beef in batches. Set aside.
- Stir-fry the garlic, capsicum and broccoli for a few minutes until just tender.
- Return the beef, add the tamari and sesame oil and toss to coat.
- Serve over basmati rice.
Tip: The capsicum is not just for colour, its vitamin C lifts iron absorption from the meal.
Roughly per serve
- Iron: 4 mg
- Choline: 90 mg
- Protein: 30 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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