Beef and Broccoli Stir-Fry with Rice

1. Rinse the rice and cook according to the packet, usually 25 to 30 minutes for brown rice (10 to 12 for white). Drain if needed and keep covered.
2. Meanwhile, put the beef in the freezer for 15 minutes if you have time; it makes thin slicing easier. Slice it across the grain into thin strips, about 5mm/¼in thick, and toss with 1 tbsp cornflour.
3. Whisk the sauce ingredients with the remaining 1 tsp cornflour in a jug.
4. Heat half the oil in a large wok or frying pan over a high heat. Add the broccoli and stir-fry for 1 minute, then add the 3 tbsp water, cover and steam for 3 minutes, until bright green and just tender. Tip onto a plate.
5. Add the rest of the oil to the pan. Stir-fry the beef in two batches for 1 to 2 minutes each, until browned on the outside, then return all the beef to the pan. Add the garlic and ginger and stir for 30 seconds.
6. Stir the sauce, pour it in and bubble for 1 to 2 minutes, until thick and glossy. Return the broccoli and toss to coat. Scatter with sesame seeds and serve with the rice.
7. Leftovers keep in the fridge for up to 2 days; reheat until piping hot. Cool any leftover rice within an hour, keep it in the fridge, eat it within 24 hours and reheat it only once until steaming hot.

A plate has about 33g of protein and 474 calories, including the rice. Using lean steak, a tablespoon of oil for four people and plenty of broccoli keeps it much lighter than most takeaway versions.

The secret to tender beef. Slice the beef thinly across the grain, coat it lightly in cornflour and stir-fry it fast over a high heat in small batches. The cornflour protects the meat and helps the sauce cling; crowding the pan would make it steam and toughen.

Beef and iron. Red meat is a good source of iron and vitamin B12. UK advice is that if you eat more than 90g of cooked red or processed meat a day, you should cut down to 70g. A serving here is about 110g raw, roughly 80g cooked, so balance it with meat-free meals.

Why steam the broccoli first. A splash of water and a lid cook the broccoli quickly so it stays bright green and slightly crisp, rather than going soft in the sauce.

Not gluten-free, as soy and oyster sauces usually contain wheat. Contains molluscs (oyster sauce), soy, wheat and sesame. Not tagged for blood sugar, because the rice brings most of the 54g of carbohydrate; use brown rice for extra fibre. For another beef dinner, try the Korean-style beef bibimbap or the steak with sweet potato wedges.