By: Elna Botes van Schalkwyk
RUMP STEAK: Lean yet rich in flavour, rump steak supplies even more of vitamins B12 an B6 than other lean beef cuts. Most people think of bananas when they think of potassium sources, but beef is a very good source of this mineral which helps maintain the body's fluid balance. Potassium is crucial to the regulation of muscle concentration and nerve impulses. Therefore a must for MS'ers!
Ingredients:
15 ml Carotino or Avocado oil
15 ml red wine
15 ml + 5 ml cornflour
0,6 ml bicarbonate of soda
350 g well-trimmed rump steak, cut to stir fry
125 ml chicken stock
15 ml balsamic vinegar
5 ml xylitol or sugar of your choice
15 ml vegetable oil
15 ml finely chopped fresh ginger
3 cloves garlic, finely chopped
1 large red pepper, cut into 5 x 1-cm strips
225 g asparagus, trimmed and cut into 5-cm lengths
160 g shredded Chinese cabbage of veggies of your choice
4 spring onions, thinly sliced
Preparation:
In a medium bowl, combine the carotino oil, red wine, 15 ml of the cornflour and the bicarbs. Add the beef, tossing to coat. In a small bowl, whisk together the stock, vinegar, xylitol and the remaining 5 ml cornflour; set aside.
In a large frying pan, heat 5 ml of the oil over moderately high heat. (A wok or electric frying pan can also be used.) Add the beef and stir-fry for 2 - 3 minutes or until just cooked through. With a slotted spoon, transfer the beef to a plate.Add the remaining 5 ml oil, the ginger and garlic to the pan and stir-fry for 30 seconds. Add the cabbage, spring onions and asparagus and cook for 2 minutes.Stir the stock mixture to recombine, add to the pan and bring to a boil. Cook, stirring, for 1 minute. Reduce to a simmer, return the beef to the pan and cook for 30 seconds or until just heated through. Enjoy!
Serves: 4
