Today Tasty Tuesday brings you a twist with a recipe based on a dish from Saga Gardevärn, the lovely lady at Live Fit Die Yum.
Known as Shitake Sweet and Spicy Beef Stew this dish offers a very tasty (and I do mean TASTY!) but very healthy meal with the headline figures of 205 Calories, 22gms of Protein, 16gms of Carbs and only 5 gms of Fat per portion. It is easy and although not that quick to make (well not for me at any rate!) also requiring some extra ingredients to begin with but these are easily storable and usable again and again when you want to make it each week as you no doubt will.
Shitake Sweet and Spicy Beef Stew
- 300gms Lean Beef
- 200gms Yellow Bell Pepper
- 150gms Edamame Beans
- 150gms Shitake Mushrooms
- 3 Medium sized Chestnut Mushrooms
- A bunch of Spring Onions
- 100mls of sweetened Almond Milk
- 70mls of low fat Coconut Milk
- 3 Tablespoons of Japanese Soy Sauce
- 2 Teaspoons of Arrow Root
- 2.5 Tablespoons of Tomato Puree
- 1 Teaspoon of Honey
- 2 cubes of chicken stock – makes 1 Litre of stock
- 1 Tablespoon Rice Vinegar
- A splash of Lime juice
- 1 Tablespoon Sesame Seeds
- 25gms of Ginger
- 2 Garlic Clove
- 1/2 Red Chilli
So how do you make this lovely sounding dish?
Well just let me tell you….!
Start with chopping all the the three chestnut mushrooms into small pieces, chop the Shitake mushrooms into larger rougher pieces. Also chop the spring onions including the green stem.
“De-pod” the Edamame beans and rinse under a cold tap.
Half the Bell pepper and remove the seeds and ribs. Slice these into 1/2 inch wide strips. Finely mince the ginger and the garlic and finely slice the chilli pepper. Cut the Lime in two.
Take the beef and cut into strips.
Since you’ll be working with high heat, timing is essence. Heat the coconut oil in a large wok pan to medium heat.
Put the garlic, ginger, chilli and spring onions along with the sesame seeds into the pan and cook until the spring onions are tender.
Add the already made chicken stock and bring to the boil.
Make up the sauce by adding the almond milk, coconut milk, soy sauce, vinegar, tomato puree, honey, arrow root and finally pepper for seasoning to your taste.
Stir in the sauce in.
Bring to the boil.
Add the lime juice
Add the Pepper, the Edamame Beans and both types of mushrooms, heat up to high heat and stir until veggies are half done.
Stir until all is combined and you have a sauce that you’re happy with, then add the lean beef immediately and stir until the beef is cooked.
A little NOTE, adding the beef to the pan AFTER the heat has been removed will hopefully keep your meat from overcooking. Don’t forget, it is very easy to overcook really lean meat.
And Eh Voila, Serve and Enjoy!
And did I mention that it is absolutely bloody lovely!
FOOD DIARY: Sunday 21st June 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||70gms||Slice Toasted Six Seeded Brown Batch Loaf||137||8||20||6|
|Snacks||1||175mls||Phd Diet Whey Protein||91||17||2.75||1.4|
|3/4||Bar||Coconut and Almond Bar||295.5||6.45||3.75||28.08|
|Water||3||500mls||Mineral and Fizzy Water||0||0||0||0|
Calories were a little high but then I put this down to the fact I had expended nine more than I consumed in the day so my body was craving them! Actually the real reason was the two pieces of flapjack and the Limonata so they could easily have been replaced with something else and that itself would have kept the totals much lower. That aside, I was still below the RDA consumption for my body on each of the components that I list apart from the Fats one and that was elevated due to the natural (good) fats in the coconut bar and the flapjack rearing it’s head again…! As I am on a protein rich diet I would always try to have it around the level I achieved but would definitely prefer the Carb level to be lower even though at 192 gms it is over 100 less than my RDA….
So, on to my training.
Well there wasn’t any! No gym so no weights and no cardio and the walk I took with Archie was a very easy stroll, allowing us both to repair from the mammoth walk we undertook on Sunday which for a fat bloke and an old dog was no mean feat!
The Jawbone ended the day with a reading that was so much higher than I thought it would be given that it was a rest day!
As I said there was no other activity so no Map My Walk screenshots required and no Polar HR screenshots either.
Don’t worry, it will soon be time to return to the frenetic madness of fitting everything in….
Stay out of the fridge.