Garlic Beef

1. HEAT a frying pan or wok, add the oil, and cook the steak and garlic in small amounts until beef is just browned.

2. ADD sugar peas, spring onions and stir in combined Vegemite, water and plum sauce. Stir fry for 4-5 minutes or until vegetables are tender.

3. Add silverbeet, tossing gently until just cooked.

4. SERVE immediately with rice or noodles.

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Nutrient	Quantity
Total fats	5.2921 g
Protein	33.841 g
Carbohydrates	8.1339 g
Energy	223.636 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1037 g
Water	158.4746 g
Aspartic acid	0.0009 g
Calcium, Ca	204.5319 mg
Fiber, total dietary	0.133 g
Carotene, beta	13.1747 g
Niacin	2.0628 mg
Vitamin A, RAE	87.22 g
Arginine	0.0004 g
Riboflavin	0.2712 mg
Fatty acids, total saturated 20:1	0.0002 g
Glutamic acid	0.0025 g
Sodium, Na	218.2015 mg
Fatty acids, total saturated 16:1 undifferentiated	0.121 g
Total lipid (fat)	5.2921 g
Manganese, Mn	0.0217 mg
Proline	0.0012 g
Fatty acids, total saturated 16:0	1.2905 g
Fatty acids, total saturated 8:0	0.0474 g
Choline, total	111.4515 mg
Serine	0.0006 g
Fatty acids, total saturated 10:0	0.1065 g
Fatty acids, total saturated 18:0	0.5811 g
Fatty acids, total saturated 20:4 undifferentiated	0.0884 g
Vitamin B-6	0.2188 mg
Selenium, Se	28.636 g
Ash	2.3468 g
Fatty acids, total saturated 18:1 undifferentiated	1.2367 g
Pantothenic acid	0.0116 mg
Phenylalanine	0.0006 g
Copper, Cu	0.4408 mg
Thiamin	0.2074 mg
Retinol	86.1573 g
Methionine	0.0003 g
Iron, Fe	2.6517 mg
Carbohydrate, by difference	8.1339 g
Phosphorus, P	310.308 mg
Folate, total	26.64 g
Fatty acids, total saturated 4:0	0.1376 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0391 g
Alanine	0.0004 g
Cholesterol	95.9227 mg
Valine	0.0008 g
Fatty acids, total saturated 18:2 undifferentiated	0.25 g
Glycine	0.0003 g
Fatty acids, total saturated 14:0	0.4307 g
Zinc, Zn	1.7365 mg
Isoleucine	0.0007 g
Fatty acids, total saturated 12:0	0.1192 g
Fatty acids, total polyunsaturated	0.5583 g
Leucine	0.0012 g
Vitamin A, IU	309.114 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0204 g
Folate, DFE	26.64 g
Tryptophan	0.0002 g
Vitamin C, total ascorbic acid	0.095 mg
Fatty acids, total saturated 6:0	0.0815 g
Tyrosine	0.0006 g
Vitamin B-12	1.7004 g
Vitamin K (phylloquinone)	0.5369 g
Fatty acids, total saturated	2.8871 g
Histidine	0.0003 g
Fatty acids, total monounsaturated	1.4211 g
Threonine	0.0006 g
Folate, food	26.64 g
Vitamin E (alpha-tocopherol)	0.9695 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0561 g
Magnesium, Mg	36.5762 mg
Lysine	0.0009 g
Potassium, K	440.4233 mg
Cystine	0.0001 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Rice	0	0	0	0
Oil	1 teaspoon	37.376	0	4.2445
Spring onion	6	0	0	0
Water	1 tablespoon	0	0	0
Garlic Clove	2	151.3	0	0.85
sugar snap pea	6 ounces	151.3	0	0.85
rump steak	1	151.3	0	0.85
plum sauce	1 tablespoon	34.96	8.1339	0.1976
vegemite	2 teaspoons	151.3	0	0.85
silver beet	0.5 bunch	151.3	0	0.85