Chef Ray - Beef, Broccoli & Tomato Stir-Fry Curry - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Beef, Broccoli & Tomato Stir-Fry Curry
Chef Ray

Chef Ray – Beef, Broccoli & Tomato Stir-Fry Curry

A kick of flavour, the zing of citrus, the bite of curry, with a serving of protein and carbs.

From: Bezzant, Niki; in Healthy Food Guide (Oct 2018) Healthy Life Media

Serves 4

  • 1 cup brown rice
  • spray oil
  • 4 cups broccoli florets, chopped
  • 300g beef steak, sliced
  • 6cm piece fresh ginger, sliced
  • 2 cloves garlic, chopped
  • 2 tablespoons curry powder
  • 4 tomatoes, roughly chopped
  • 1 tablespoon reduced-salt soy sauce
  • 2 lemons, or limes, zest and juice
  • 4 kaffir lime leaves, thinly sliced
  • 2 fresh chillies, plus extra to garnish (optional), sliced
  • 4 cups baby spinach leaves
  1. Cook rice following packet instructions. Steam broccoli in microwave for 1-2 minutes, until tender.
  2. Meanwhile, spray a large frying pan with oil and set over a high heat. Add steak, ginger, garlic and curry powder. Cook, stirring, for 1-2 minutes, until steak is browned. Add broccoli, tomatoes, soy sauce, lime juice and zest and stir to combine. Add a little water if needed (this is not a saucy curry.) Add kaffir lime leaves, chilli and baby spinach, and cook until leaves are wilted.
  3. Serve curry with rice, garnish with extra chilli, if using.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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Healthy Eating

If you enjoyed this recipe here is one I published previously:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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