Recipe

Serves: 3-4

Time: 30 minutes

Equipment: knife, chopping board, pan/pot, cooking spatula, tablespoon, serving plate

Ingredient list

• 1tbsp oil

• 250g lean beef (into stripes)

• 1 brown onion (sliced)

• 500-800g button mushroom (sliced)

• 1 tbsp flour

• 50mL white wine (optional)

• 1 cup broth OR water + 1tsp reduced salt stock powder

• 200mL lite evaporated milk

• 1-2 tbsp Dijon mustard

• salt and pepper

• chives to garnish (finely chopped)
  
  

Methods

1. On a large pan/pot, heat up up to 1tbsp of oil over medium-high heat. Sear the beef stripes for about 30 seconds or until all sides turn brown, take out and set aside.

2. Add onion and mushroom in the same pan. Sautee until wilted and no extra moisture left in the pan.

3. Evenly dust the flour into the pan and mix until flour is evenly coating all foods in the pan.

4. Add in white wine and keep stirring until flour dissolve and alcohol is evaporated, followed by broth and evaporated milk. Turn to low heat and simmer until the sauce can coat the back of a spoon (~10 min).

5. When the sauce is thickened, add Dijon mustard and the beef back in, then mix well. Taste before seasoning with salt and pepper.
   
   

Dietitian’s Tips

• Lean beef choices: Opt for grass-fed beef and leaner cuts, including pre-cut stir-fry strips, round steak, top sirloin steak, top loin steak, trimmed rump steak, or trimmed flank.

• Lactose intolerance or milk solid allergy: For lactose intolerance or milk allergy, use 1.5-2 tbsp of flour and swap to lactose-free/plant-based milk + broth in step 4 to achieve the same result.

• Serving ideas: serves well with mixed grains, pasta, starchy vegetables or breads. Add some refreshing veggies to introduce depth of flavour.

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