The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Green Thai beef & broccoli bowl with rice
In this super-savoury stir-fry, you’ll sizzle beef mince with onion, carrot and a little chilli, then simmer in a fragrant green Thai curry sauce. Tenderstem broccoli brings a pop of green, while fresh basil and a squeeze of lime brighten every bite. Served with fluffy basmati rice, it’s the sort of dinner that disappears in a flash!
SWK: Source of fibre
SWK: High protein
Plants 4
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Serving size
Ingredients
- 1 carrot
- 1 onion
- 180g Tenderstem broccoli
- 1 chilli
- 250g beef mince (5% fat or less)
- 140g basmati rice
- 3 tbsp green thai curry paste (Garlic Puree, Lemongrass, Coriander, Ginger Puree, Green Chilli, Galangal, Shallots, Water, Salt, Lime Leaves, Basil, Ground Coriander, Ground Cumin, Turmeric,Citric Acid E330.)
- 1 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 2 tsp fish sauce (Fish, Crustaceans) (Anchovy Extract (FISH), Salt, Sugar.)
- 1 handful of fresh basil
- 1 unwaxed lime
Nutritional Information
Calories: 498
Protein: 38g
Carbs: 76g
Fat: 7.0g
Ingredients
- 2 carrot
- 6 tbsp green thai curry paste (Garlic Puree, Lemongrass, Coriander, Ginger Puree, Green Chilli, Galangal, Shallots, Water, Salt, Lime Leaves, Basil, Ground Coriander, Ground Cumin, Turmeric,Citric Acid E330.)
- 2 onion
- 240g Tenderstem broccoli
- 2 x chilli
- 500g beef mince (5% fat or less)
- 280g basmati rice
- 4 tsp fish sauce (Fish, Crustaceans) (Anchovy Extract (FISH), Salt, Sugar.)
- 2 x of fresh basil
- 2 unwaxed lime
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
Nutritional Information
Calories: 489
Protein: 37g
Carbs: 75g
Fat: 6.8g
Green Thai beef & broccoli bowl with rice
In this super-savoury stir-fry, you’ll sizzle beef mince with onion, carrot and a little chilli, then simmer in a fragrant green Thai curry sauce. Tenderstem broccoli brings a pop of green, while fresh basil and a squeeze of lime brighten every bite. Served with fluffy basmati rice, it’s the sort of dinner that disappears in a flash!
Cook time:
30 mins
Cuisine:
Thai
Food group:
Beef
Allergens: Fish, Soya
Cooking Instructions
Before you start
- 1x non-stick frying pan
- 1x saucepan
Chop, chop!
- Halve the carrots lengthways and slice into ¼cm half-moons. Peel the onions and cut each into 8 wedges, then trim the broccoli and cut into thirds.
- Finely dice the chillies (deseed for less heat).
Time to fry
- Spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Fry the carrots, onions and broccoli with the beef mince for 5-7 mins, breaking up the mince with a wooden spoon, until the mince is well browned.
Boil the rice
- Cook the rice in boiling water for 10-12 mins, then drain.
Add some oomph!
- Meanwhile, add half the diced chillies, all the Thai green paste, the tamari, fish sauce and 150ml water (250ml for 4 portions) to the beef and veg.
- Simmer for 4-5 mins, until the beef is cooked through and the veg are soft.
Finish & serve
- At the same time, thinly slice half the basil leaves.
- Squeeze in the juice from half the lime (a whole lime for 4 portions), to taste, and stir in the sliced basil. Cut the remaining lime into wedges.
- Dish up the Thai beef and rice. To serve, top the beef with the remaining diced chillies, basil leaves and lime wedges.