Pork, beef & lamb· GF · DF

Ginger Beef & Pak Choi

Name: Ginger Beef & Pak Choi
Prep time: 20 min
Cook time: 1 h 40 min
Total time: 2 h
Ingredients: 500g lean beef braising steak, 3cm pieces; 250g pak choi, sliced; 200g broccoli, small florets (heads only); 300g carrot, sliced; 250g frozen edamame; 30g fresh ginger, sliced; 50g spring onions, sliced; 40ml tamari; 15ml maple syrup; 15g cornflour; 15ml rapeseed oil; 2 cloves garlic, crushed; 2g Chinese five-spice; 500ml water

Slow-braised beef in a ginger and tamari broth, finished with pak choi, broccoli and carrot.

makes 24 blocks, about 46p each

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BatchJoy

batchjoy.com/recipes/ginger-beef-and-pak-choi/

Illustration of a bowl of Ginger Beef & Pak Choi

Time: 2 hr20 min prep · 1 hr 40 min cook
Makes: 24 blocks
Cost per blockPer block: 46p
Calories per blockCalories: 63 kcal
Fibre per blockFibre: 1.3g

You’ll need

Batch size

blocks

500glean beef braising steak, 3cm pieces
250gpak choi, sliced
200gbroccoli, small florets (heads only)
300gcarrot, sliced
250gfrozen edamame
30gfresh ginger, sliced
50gspring onions, sliced
40mltamari
15mlmaple syrup
15gcornflour
15mlrapeseed oil
2 clovesgarlic, crushed
2gChinese five-spice
500mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine rice · Udon or rice noodles · Quinoa

Method

Step 1: Brown the beef in the oil in two batches. Return it all to the pan.
Step 2: Add the garlic and ginger, five-spice, tamari, maple syrup and water. Cover and simmer gently for 1 hour 30 minutes until tender.
Step 3: Shred the beef a little with two forks. Add the carrot for 5 minutes, then the broccoli and edamame for 3.
Step 4: Stir in the pak choi and the cornflour mixed with 2 tbsp cold water; simmer 2 minutes until glossy.
Step 5: Off the heat, add the spring onions. Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	63	6.6g	4.7g	2.3g	1.3g	0.26g
Per 3 blocks	189	19.8g	14.1g	6.9g	3.9g	0.78g

Cook’s notes

Five-spice is warm, not hot. Leave it out if you prefer.
Pak choi wilts down a lot; it looks like too much at first.
Slow cooker: 6 hours on Low before adding the veg.

Serve it

Jasmine rice · Udon or rice noodles · Quinoa.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 189 kcal and 19.8g protein before rice, bread or potatoes.

Ginger Beef & Pak Choi questions

Why brown the beef in two batches?

Crowding the pan drops the temperature, so the beef steams and turns grey instead of browning. Two batches give a deeper colour and more flavour in the broth.

Can I use a different cut of beef?

Beef shin or chuck works well and becomes very tender over the long simmer. Trim off any large pieces of fat, and check it after 1 hour 30, as shin can take a little longer.

What if I can't find pak choi?

Choi sum, spring greens or shredded Chinese leaf work instead. Add them at the same point; spring greens need a minute or two longer to soften.