Black-Pepper Beef Tenderloin Dices with Apple

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Accredited Practising Dietitian (DAA) and Accredited Dietitian (HKDA), Danica YAU said, "A dish prepared with vegetables of different colours can offer greater variety of nutrients, including vitamins, minerals and dietary fibre. Dietary fibre can lower cholesterol, prevent constipation and increase satiety, hence preventing excessive food intake. Using apple as dish ingredient allows natural flavour to shine through so the use of condiments can be reduced."
Ingredients: (To Serve 4):
beef tenderloin dices120g
sugar snap peas (sectioned)100g
onion (peeled and sectioned)80g
colour bell peppers (sliced)40g
cubed apples (peeled and cored)80g
ginger slices3
spring onion (sectioned)½ bunch
garlic (chopped)½ teaspoon
canola oil2 teaspoons
black pepper½ tablespoon black pepper
Seasoning:
sugar½ teaspoon
salt½ teaspoon
sesame oil½ teaspoon
light soy sauce½ teaspoon
cornstarch mixtureSome
Cooking Method:
1.Bring the water to a boil and boil the sugar snap peas until just done. Set aside.
2.Heat wok. Stir-fry the beef tenderloin dices until just done. Set aside.
3.Heat wok and then film it with canola oil. Sitr-fry the black pepper, onion, chopped garlic, mixed bell peppers, ginger slices and spring onion. Add the cubed apples, sugar snap peas and beef tenderloin dices with the seasonings. Stir-fry quickly. Done.
Per serving:
Energy (kcal)110
Carbohydrate (g)9
Protein (g)8
Fat (g)5
Sugar (g)4
Sodium (mg)346
The energy and nutrient content is estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference only.
This recipe is provided by Federal Palace (Yau Ma Tei).
Extract from CookSmart, Issue 24