The Culinary Corner: Beef Chop Suey

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Beef chop suey is packed to the florets with foods to keep you healthy. Instead of the same old vegetables try bamboo shoots.

They can improve cholesterol levels, they’re low in calories and their anti-inflammatory properties may reduce the risk of various chronic diseases including heart disease. Fresh mangetout is a good source of vitamin B1 which can quell anxiety, lift depression, ease PMS, and boost your energy. Chestnuts, unlike other nuts and seeds, are rich in minerals and vitamins especially vitamin C. Those who suffer from stress, consume alcohol regularly, smoke or people taking medication may benefit from taking a slightly higher intake of vitamin C. This beef chop suey recipe is fast, easy to cook, tasty and full of nutrients. Don’t order a Chinese, just make it yourself.

Serves four

For the marinade
1tbsp Shaoxing rice wine
Pinch of white pepper
Pinch of salt
1 tablespoon light soy sauce
1⁄2 teaspoon sesame oil
450g rib eye or sirloin steak, thinly sliced
1 head of broccoli, cut into small florets
2 tbsp vegetable or groundnut oil
1 onion, thinly sliced
2 sticks celery, thinly sliced
225g mangetout, sliced in half lengthways
55g fresh or canned bamboo shoots, rinsed and julienned (if using fresh shoots, boil in water first for 30 minutes)
8 water chestnuts, thinly sliced
225g mushrooms, thinly sliced
1 tbsp oyster sauce
1 tsp salt

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Combine all the marinade ingredients in a bowl and marinate the beef for at least 20 minutes. Blanch the broccoli in a large pan of boiling water for 30 seconds. Drain and set aside.

In a preheated wok or deep pan, heat 1 tablespoon of the oil and stir-fry the beef until the colour has changed. Remove and set aside. Wipe out the wok or pan with kitchen paper.

In the clean wok or deep pan, heat the remaining oil and stir fry the onion for one minute. Add the celery and broccoli and cook for two minutes. Add the mangetout, bamboo shoot, water chestnuts and mushrooms and cook for one minute. Add the beef, season with the oyster sauce and salt and serve.

Photo by Donna Dunne.

By Donna Dunne

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