Beef and asparagus stir-fry is a classic weeknight dinner. It is not only quick and easy to prepare, it brings together vegetables and meat in an individual dish. For my gluten free beef and asparagus stir-fry recipe. I used thinly sliced beef rump steak as my main ingredient because it is tender and budget friendly. Likewise, it is delicious and healthy as well and requires only rice as a complement. Besides, this beef and asparagus stir-fry is not only gluten free. But also low carb, dairy free, egg free and nut free.
Other affordable beef cuts for stir-fries are oyster blade steak and flank steak. However, these cuts of beef can be a bit tough. Remember to always slice the beef against the grain to ensure that it is tender when cooked. Then I prepared and stir-fried the beef rump steak in a tasty sauce. Made with gluten free light soy sauce, gluten free oyster sauce, gluten free fish sauce and medium dry sherry. You can also substitute for other meat like chicken or pork or even prawns if preferred.
You may like my other gluten free stir-fry recipes:
- Chicken and Bitter Melon Stir-Fry;
- Black Pepper Beef Stir-Fry;
- Mongolian Beef with Zucchini;
- Chicken with Celery and Cashew Nuts;
- Beef and Capsicum in Black Bean Sauce;
- Oyster Beef and Chinese Broccoli;
- Kale and Pork Stir-Fry;
- Minced Chicken and Eggplant Stir-Fry;
- Prawns and Snow Peas Stir-Fry.
About Asparagus
Asparagus (Asparagus officinalis) is a perennial plant in the flowering plant family Asparagaceae. Likewise, the Egyptians first cultivated asparagus for more than 2,000 years ago in the Mediterranean region. Besides, the ancient Romans and Greeks valued asparagus not only for its distinctive flavour, but also its medicinal properties. The freshly planted asparagus plane can take up to 3 years to reach maturity. However, it can yield from 15 to 20 years.
Furthermore, asparagus is the much loved spring vegetable of numerous fans of fine food. We consume green asparagus globally and nurtured it as a gourmet vegetable, therefore considered it a delicacy. We can only eat the young unsurfaced shoots of the asparagus plant. The garden cultivated varieties of asparagus include: green, white and purple. It has a nutty, sweet and mildly earthy taste.
Nutritional Values and Health Benefits of Asparagus
Many people widely known asparagus for its diuretic properties. Likewise, it is also an exceptional source of vitamin K and vitamin B9 (folate). And a good source of phosphorous, vitamin B1 (thiamin) and vitamin C. Besides, asparagus is also a reasonable source of fiber, vitamin E, vitamin B3 (niacin) and vitamin B6 (pyridoxine). Plus iron, manganese, copper, zinc and potassium. In addition, asparagus is extremely high in flavonoids quercetin. As well as an excellent source of carotenoids, lutein and zeaxanthin.
The overall health benefits of asparagus may include:
- Boost the body’s immune system;
- Promote healthy digestive system;
- Lower blood pressure;
- Decrease risks of cardiovascular disease;
- Aid in weight loss;
- Anti-inflammatory and antiviral properties;
- Reduce risks of certain types of cancer;
- Support healthy pregnancy;
- Prevent urinary tract infection;
- Maintain healthy bone and teeth; and
- Support healthy central nervous system.
Beef and Asparagus Stir-Fry
Ingredients
- 4 tablespoons extra virgin olive oil
- 800 g beef rump steak thinly sliced against the grain
- 2 cloves garlic cloves minced
- 1 inch ginger peeled and thinly sliced
- 2 bunches medium asparagus woody stems trimmed and cut into 1.5 inch pieces crosswise
- 3 spring onions (shallots) sliced into 1.5 inch lengthwise (white and green parts)
- steamed basmati rice to serve
For the Sauce:
- 1 tablespoon gluten free fish sauce
- 1 tablespoon gluten free oyster sauce
- 1 tablespoon gluten free light soy sauce
- 2 tablespoons medium dry sherry
For the Marinade:
- 1 tablespoon gluten free light soy sauce
- 1 tablespoon medium dry sherry
- 1 ½ teaspoons corn starch potato starch
- 1 teaspoon ground white pepper
Instructions
- Combine beef with marinade in a large bowl and mix well.
- Prepare and mix the sauce ingredients in a separate bowl.
- Heat up a non-stick wok with 2 tablespoons of extra virgin olive oil, stir-fry the beef on medium to high heat for 3 minutes or until nearly cooked through. Remove beef and set aside. Discard juice. Clean wok with kitchen paper towel.
- Heat up the non-stick wok with 2 tablespoons of extra virgin olive oil, add garlic and ginger, and stir-fry until lightly golden on low heat. Then add the asparagus and spring onions, stir-fry for another 2 minutes on medium to high heat. Return the beef to the wok. Add the sauce and stir-fry for another 2 minutes or until the beef is cooked through.
- Serve immediately with steamed basmati rice.
