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Home > Recipes > Mongolian beef and vegie rice bake

Mongolian beef and vegie rice bake

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Beef and vegie rice bake in dish with plates in background
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Preparation time: 20 minutes
Cooking time: 55 minutes
Serves: 6
Beef and vegie rice bake in dish with plates in background
  • 2 serves of vegetables per 
  • serving
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Ingredients

3 tbsp olive oil
1 onion, sliced
2 large carrots, thinly sliced
1 capsicum, deseeded and thinly sliced
2 cloves garlic, crushed
1½ cups brown rice
1½ cups salt-reduced beef stock*
1 cup water
1½ tbsp salt-reduced soy sauce*
500g beef stir fry strips
2 tbsp cornflour*
1 cup broccoli, chopped
1 cup snow peas, tips removed

* Gluten free if using gluten-free stock, soy sauce and cornflour

Savvy swaps

You can swap:

Beef stir fry strips
Sliced steak
Beef
Chicken or pork
Olive oil
Canola or sesame oil
Snow peas
Sugar snap peas or green beans

Tips

  • Brown rice contains more fibre than white rice.  
  • Using salt-reduced stock and soy sauce helps to reduce your sodium intake.  

  • Store leftovers in the fridge in an airtight container for up to 2 days. 
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight and reheat in microwave until steaming hot. 
  • Use all of the broccoli including the stem.  

  • Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock.  
  • Beef stir fry strips are generally cheaper than other cuts of beef such as steak. 
  • Buying in bulk can help save money in the long run. Buying a larger bag of rice may be cheaper per 100g.  

Method

Step 1  
Preheat oven to 200°C.

Step 2
Heat 1 tablespoon of the oil in a large ovenproof casserole dish over medium heat. Add the onion and cook for 3 minutes. Add the carrot, capsicum and garlic and cook for a further 3-4 minutes or until softened.

Step 3
Stir through the rice, then add the beef stock, water and 1 tablespoon of the soy sauce and bring to the boil.

Step 4 
Cover and bake for 40-45 minutes or until rice is cooked.

Step 5
While rice is cooking, place the beef strips in a large bowl and sprinkle over the cornflour, tossing to coat the beef.

Step 6 
Heat remaining oil in a large frying pan and cook the beef in batches until just cooked (avoid overcooking the beef as it can become tough). Stir through the remaining soy sauce.

Step 7  
Transfer the beef to a plate and add the broccoli and snow peas to the frying pan. Cook for 2-3 minutes or until slightly softened.

Step 8 
Remove rice from oven and stir through the beef, broccoli and snow peas. Serve.

 

Tips

  • Brown rice contains more fibre than white rice.  
  • Using salt-reduced stock and soy sauce helps to reduce your sodium intake.  

  • Store leftovers in the fridge in an airtight container for up to 2 days. 
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight and reheat in microwave until steaming hot. 
  • Use all of the broccoli including the stem.  

  • Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock.  
  • Beef stir fry strips are generally cheaper than other cuts of beef such as steak. 
  • Buying in bulk can help save money in the long run. Buying a larger bag of rice may be cheaper per 100g.  

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

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