Australian Ww Beef Stir-Fry 5.5 Points

1. Heat wok or fry pan over a high heat.

2. Spray with oil.

3. Stir-fry beef in batches.

4. Remove from the wok/fry pan.

5. Add garlic, shallots, and broccolini; stir-fry till tender.

6. Add pumpkin, oyster sauce & beef; stir-fry till hot.

7. Serve on brown or white rice (2.5 points extra).

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Nutrient	Quantity
Total fats	1345.2464 g
Protein	11563.4941 g
Carbohydrates	218.0856 g
Energy	59326.2123 kCal
Fatty acids, total saturated 18:3 undifferentiated	7.5858 g
Water	41591.8747 g
Aspartic acid	0.7392 g
Calcium, Ca	6542.6702 mg
Lutein + zeaxanthin	25.6 g
Fiber, total dietary	10.294 g
Carotene, beta	9.6 g
Niacin	3377.6305 mg
Vitamin A, RAE	4801.5 g
Fatty acids, total trans-polyenoic	10.9707 g
Arginine	0.5792 g
Riboflavin	65.6336 mg
Fatty acids, total polyunsaturated 15:0	5.4853 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	7.48 g
Fatty acids, total saturated 20:1	1.4962 g
Glutamic acid	1.6544 g
Sodium, Na	28204.5689 mg
Fatty acids, total saturated 16:1 undifferentiated	35.1551 g
Total lipid (fat)	1345.2464 g
Manganese, Mn	5.4319 mg
Proline	0.528 g
Fatty acids, total saturated 16:0	288.0742 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	20.4454 g
Choline, total	32500.0636 mg
Fatty acids, total polyunsaturated 18:2 CLAs	8.4774 g
Fatty acids, total polyunsaturated 18:1 t	45.3788 g
Sugars, total	25.184 g
Serine	0.3616 g
Fatty acids, total saturated 10:0	0.4987 g
Fatty acids, total saturated 18:0	176.6324 g
Fatty acids, total saturated 20:4 undifferentiated	2.992 g
Vitamin B-6	325.7396 mg
Selenium, Se	10561.1725 g
Ash	870.4168 g
Fatty acids, total saturated 18:1 undifferentiated	454.0426 g
Pantothenic acid	339.0277 mg
Phenylalanine	0.2592 g
Copper, Cu	34.2175 mg
Betaine	3789.8753 mg
Thiamin	28.2035 mg
Methionine	0.0864 g
Iron, Fe	961.0578 mg
Carbohydrate, by difference	218.0856 g
Phosphorus, P	108339.0331 mg
Folate, total	9514.6814 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.9975 g
Alanine	0.3616 g
Cholesterol	27426.7289 mg
Valine	0.352 g
Fatty acids, total saturated 18:2 undifferentiated	40.122 g
Glycine	0.3968 g
Fatty acids, total saturated 14:0	30.6664 g
Zinc, Zn	1801.4869 mg
Isoleucine	0.3392 g
Fatty acids, total saturated 12:0	0.5484 g
Fatty acids, total polyunsaturated	54.1908 g
Fatty acids, total saturated 14:1	5.984 g
Leucine	0.4768 g
Fatty acids, total polyunsaturated 18:2 t not further defined	10.9707 g
Vitamin A, IU	96389.3 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	1.9947 g
Folate, DFE	9514.6814 g
Tryptophan	0.0896 g
Vitamin C, total ascorbic acid	1411.618 mg
Phytosterols	16 mg
Fatty acids, total polyunsaturated 18:1 c	408.4089 g
Fatty acids, total saturated 20:0	1.496 g
Tyrosine	0.2304 g
Vitamin B-12	633.3819 g
Vitamin K (phylloquinone)	451.361 g
Fatty acids, total saturated	516.4693 g
Histidine	0.1376 g
Fatty acids, total monounsaturated	496.6779 g
Threonine	0.3136 g
Folate, food	9514.6814 g
Fatty acids, total polyunsaturated 17:0	12.9654 g
Vitamin E (alpha-tocopherol)	109.8349 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0002 g
Fatty acids, total trans	56.3495 g
Fatty acids, total trans-monoenoic	45.3788 g
Magnesium, Mg	12725.2793 mg
Lysine	0.4 g
Potassium, K	180186.4068 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Pumpkin	150	742.5	162.36	3.465
Oyster sauce	1 tablespoon	9.18	1.9656	0.045
Garlic Clove	1	0	0	0
shallot	2	230.4	53.76	0.32
cooking spray	0	0	0	0
beef	110	58344.1323	0	1341.4164
broccolini	1 bunch	0	0	0