Sesame Beef Stir-Fry (21 Day Wonder Diet: Day 5)

1. Combine couscous with the water in medium heatproof bowl, cover; stand 5 minutes.

2. Meanwhile, toast sesame seeds in heated wok about 30 seconds; transfer to small bowl.

3. Stir-fry beef in heated wok until browned; transfer to another small bowl.

4. Stir-fry onion in heated wok 1 minute. Add garlic, bok choy and chilli; stir fry 1 minute. Add stock, sauces and beef; stir-fry until hot. Remove from heat; stir in peas.

5. Serve couscous topped with stir-fry and sprinkled with sesame seeds.

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Nutrient	Quantity
Total fats	9.1072 g
Protein	18.3603 g
Carbohydrates	85.2864 g
Energy	495.48 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1028 g
Water	266.9247 g
Aspartic acid	0.9925 g
Calcium, Ca	136.31 mg
Lutein + zeaxanthin	2.8 g
Fiber, total dietary	7.3055 g
Carotene, beta	32.2 g
Niacin	5.5245 mg
Vitamin A, RAE	5.805 g
Arginine	1.0238 g
Riboflavin	0.2842 mg
Fatty acids, total saturated 20:1	0.0105 g
Glutamic acid	5.2607 g
Sodium, Na	3010.055 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0471 g
Total lipid (fat)	9.1072 g
Manganese, Mn	1.423 mg
Fructose	0.903 g
Proline	1.5027 g
Fatty acids, total saturated 16:0	0.9957 g
Fatty acids, total saturated 8:0	0.0032 g
Sucrose	0.725 g
Choline, total	14.1895 mg
Sugars, total	3.8142 g
Serine	0.8044 g
Fatty acids, total saturated 10:0	0.0063 g
Fatty acids, total saturated 18:0	0.4332 g
Vitamin B-6	0.2641 mg
Selenium, Se	3.2595 g
Ash	9.8929 g
Fatty acids, total saturated 18:1 undifferentiated	3.136 g
Pantothenic acid	1.426 mg
Phenylalanine	0.8084 g
Copper, Cu	0.6217 mg
Betaine	9.606 mg
Thiamin	0.3886 mg
Retinol	2.52 g
Methionine	0.2927 g
Iron, Fe	2.1975 mg
Carbohydrate, by difference	85.2864 g
Phosphorus, P	350.325 mg
Folate, total	57.385 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0004 g
Lycopene	2089.08 g
Alanine	0.5719 g
Cholesterol	1.89 mg
Valine	0.7407 g
Fatty acids, total saturated 18:2 undifferentiated	3.5821 g
Glycine	0.6441 g
Glucose (dextrose)	1.475 g
Fatty acids, total saturated 14:0	0.0505 g
Zinc, Zn	2.1903 mg
Isoleucine	0.6529 g
Fatty acids, total saturated 12:0	0.0098 g
Fatty acids, total polyunsaturated	3.6891 g
Leucine	1.1482 g
Tocotrienol, alpha	0.028 mg
Vitamin A, IU	72.56 IU
Folate, DFE	57.385 g
Tryptophan	0.24 g
Vitamin C, total ascorbic acid	5.468 mg
Phytosterols	10.5 mg
Fatty acids, total saturated 6:0	0.0063 g
Tyrosine	0.4896 g
Vitamin B-12	0.1476 g
Vitamin K (phylloquinone)	1.0045 g
Fatty acids, total saturated	1.5684 g
Histidine	0.3681 g
Fatty acids, total monounsaturated	3.2124 g
Threonine	0.5037 g
Folate, food	57.385 g
Vitamin E (alpha-tocopherol)	0.2944 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0004 g
Magnesium, Mg	89.155 mg
Lysine	0.4468 g
Potassium, K	506.22 mg
Cystine	0.406 g
Fluoride, F	0.77 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Couscous	0.5 cup	325.24	66.977	0.5536
Soy sauce	2 tablespoons	16.96	1.5776	0.1824
Oyster sauce	2 tablespoons	18.36	3.9312	0.09
Water	0.5 cup	0	0	0
Red Chili	1 long	0	0	0
Garlic Clove	1	0	0	0
sesame seed	1 tablespoon	85.5	3.9285	7.2
beef stock	2 tablespoons	21.42	2.3341	1.0112
red onion	1	28	6.538	0.07
snow pea	150	0	0	0
rump steak	180	0	0	0
baby bok choy	150	0	0	0