A stir-fry is a tasty way to combine meat and vegetables in the one dish. The trick with stir-fries is to have everything ready to go before you start cooking as once you fire up the wok there can be no stopping. Serve with steamed rice or noodles.
Put the beef in a bowl with the oyster and soy sauces, sugar, cornstarch and garlic. Mix together and allow to marinate for at least 15 minutes.
Heat a well-seasoned wok or large, non-stick frying pan over a high heat. Add 1 tablespoon of the oil, then add all of the meat and stir-fry for about 3 minutes until the meat is cooked and browned. Remove and keep warm.
Clean the wok out by wiping with paper towel. Heat over a medium heat and add the remaining oil. Add the onion, carrot, pepper and broccoli and cook for 1 minute, tossing frequently. Add the corn, asparagus and water and return the meat to the wok and cook for a further minute, or until the sauce has thickened. The vegetables should be slightly softened but still retain their crispness. Serve immediately.
Cook's tips: To make it easier to slice the meat thinly, put it in the freezer for 30 minutes before slicing it. Before you begin stir-frying, the wok or pan must be very hot. You can tell it is ready to use when a smoky haze appears over the surface.
Each serving: 28.5 g protein, 15.5 g fat of which 4 g saturates, 13 g carbohydrate, 3 g fibre, 311 Calories