Black-Pepper Beef Tenderloin Dices with Apple
(Available only in Cantonese)
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."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 4):
| beef tenderloin dices | 120g |
| sugar snap peas (sectioned) | 100g |
| onion (peeled and sectioned) | 80g |
| colour bell peppers (sliced) | 40g |
| cubed apples (peeled and cored) | 80g |
| ginger slices | 3 |
| spring onion (sectioned) | ½ bunch |
| garlic (chopped) | ½ teaspoon |
| canola oil | 2 teaspoons |
| black pepper | ½ tablespoon black pepper |
Seasoning:
| sugar | ½ teaspoon |
| salt | ½ teaspoon |
| sesame oil | ½ teaspoon |
| light soy sauce | ½ teaspoon |
| cornstarch mixture | Some |
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
