Home Cook Recipes Healthy Niamh’s Mouthwatering Beef and Black Bean Sauce

Serves 1

Ingredients

• 50g sliced onions

• 200g sliced beef

• 120 chopped mixed peppers

• 1 cup of whole grain rice

• 40g sliced mushrooms

• 40g black bean sauce

To make homemade black bean sauce:

• 200g black beans

• 2 tablespoons rice wine vinegar

• 2 shallots

• 2 cloves garlic

• 5cm fresh root ginger

• 1 tablespoon chilli pepper flakes

• 1 & 1/2 teaspoons cornflour dissolved in 1 tablespoon water

Method to make sauce:

1.Mix the beans, shallots, chilli pepper flakes and rice wine vinegar together. Mash the beans well. Set aside.

2. Sauté the garlic and ginger in a small amount of oil on a pan until soft and flavours infuse. Add the mixture from the previous step.

3.Bring the mixture to the boil then simmer for 10-15minutes. To thicken the sauce, stir in the cornflour mixture. Simmer until thickened.

To cook the rice:

Bring 1.5 cups of water to boil before adding a cup of rice and let it simmer before all the water has dissolved. Then it is ready to serve.

To cook the rest of the ingredients:

1.Add 1 tablespoon rapeseed oil into a nonstick pan (preferably). Gently cook stripped beef just to brown it then remove from pan.

2.Add vegetables to pan and lightly cook before adding black bean sauce and beef then cook till sauce begins to bubble and meat is cooked thoroughly.

3.Serve with cooked rice.

For nutrition and healthy eating talks or workshops in preschools, primary or secondary schools, workplaces or community groups please email:niamh@biabites. netSee my ‘Fun food’ and ‘Recipes’ albums on ‘Biabites’Facebook for other food ideas. Niamh Arthurs, Public Health and Clinical Nutritionist www.biabites.net