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Beef and red pepper noodle broth

If you're a meat-eater, you may wonder exactly what an appropriate portion size is as part of a healthy diet. Read on to find out more, and try this delicious broth recipe, which is low in fat and high in iron and protein

by Psychologies

Blanket health messages to lower red meat intakes are driving an epidemic of iron deficiency, according to health experts, including Dr Emma Derbyshire, who has launched the 5 A WEEK campaign, aiming to help consumers understand how much red meat we should be eating – 70g five times a week to stay well within in government guidelines. Try this lean red meat recipe which is low in fat and high in iron and protein.

Beef and red pepper noodle broth

Cooking time: 10 minutes; preparation time: 15 minutes; makes four servings

450g/1lb lean beef stir-fry strips

10ml/2tsp Chinese five-spice powder

15-30ml/1-2tbsp soy sauce

15ml/1tbsp prepared chilli or Schezuan sauce

1.2L/2pint good-quality beef or vegetable stock (hot)

2.5cm/1inch piece fresh root ginger, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

175g/6oz fresh or dried fine egg noodles

200g/7oz pak choi or green cabbage, shredded

1 small red pepper, cored, deseeded and finely sliced and cut into half widthways

Small bunch spring onions, finely chopped

Large bunch freshly chopped coriander or flat-leaf parsley

  1. In a medium bowl, dust the stir-fry strips in the Chinese five-spice powder. Add the soy sauce and chilli or Schezuan sauce. Cover and set aside.
  2. In a large pan add the stock, ginger and garlic. Bring to the boil, reduce the heat and simmer for 5 minutes.
  3. Add the noodles and pak choi or cabbage. Simmer for a further 1-2 minutes. Add the beef with the marinade mixture and the red pepper. Simmer for a further 2-3 minutes, or until the noodles are tender. Remove from the heat, season if required and stir through half the spring onions and coriander.
  4. Divide the broth between four bowls and garnish with the remaining spring onions and coriander or parsley.

For more information about the role of red meat and a selection of versatile recipes, click here

 

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