This is a very healthy, simple and tasty gluten free Beef and Zucchini Stir-Fry Noodles. Not only a quick and easy beef and zucchini stir-fry noodles recipe to make. It also does not need a full set of expertise to prepare and cook. Likewise, my main ingredients are lean beef rump steak, zucchini and carrots. I cooked this home cooking version of my gluten free noodles in a delicious sauce. Besides, I made the sauce with gluten free light soy sauce, gluten free kecap manis and gluten free Worchester sauce. Plus gluten free sweet chilli sauce and medium dry sherry. My beef and zucchini stir-fry noodles is not only gluten free but also dairy free, egg free and nut free.
You may also like my other gluten free noodles recipes:
- Easy Prawns Lo Mein;
- Char Hor Fun (Rice Noodles in Egg Gravy);
- Asian Mushrooms and Vegetables Stir-Fry Noodles;
- Singapore Noodles (Sing Chow Mai Fun);
- Pork and Choy Sum Stir-Fry Rice Noodles;
- Fish Cakes with Rice Noodles; and
- Hokkien Fried Noodles.
Nutritional Values and Health Benefits of Beef
A balanced and healthy diet can comprise of protein rich red meat like lean beef rump steak. It is an excellent source of iron and creatine, plus minerals such as phosphorus and zinc. It is also a rich source of choline and vitamins B group. Including vitamin B12 (cobalamin), vitamin B6 (pyridoxine), and vitamin B3 (niacin). Besides beef is also a good source of choline, vitamin B2 (riboflavin), vitamin B5 (pantothenic acid) and vitamin B1 (thiamine). Red meat is similarly the most robust source of lipoic acid, a potent antioxidant.
The many health benefits of lean beef rump steak may include:
- Maintain and build muscle;
- Support healthy central nervous system:
- Reduce risks of cardiovascular disease;
- Prevent iron deficiency anemia;
- Boost your body’s immune system; and
- Aid in weight loss.
Nutritional Values and Health Benefits of Zucchinis
Zucchinis, also named courgettes, belong to the category of plants identified as Cucurbita, comprising of marrows, pumpkins, and squashes. Vegetables in this class contain beta and alpha carotene, providing them with their colours. And may prevent macular degeneration and cataract and may protect against prostate cancer in men. It is also rich in antioxidant, like vitamins C and E, together with beta and alpha carotene. May also safeguard against colds and flus by supporting the immune system. Zucchinis have very low calories and have no cholesterol or saturated fats.
Frequently used for weight reduction and cholesterol control. Its skin is a good source of dietary fiber that aids in the reduction of constipation. That may provide some protection against colon cancers. It is not only rich in vitamin A, but also a rich source of potassium. A heart friendly inter-cellular electrolyte, which can help decrease blood pressure and lessen the risks of heart disease. In addition, Zucchinis comprise of sufficient levels of B group of vitamins. Including vitamin B2 (riboflavin), vitamin B6 (pyridoxine) and vitamin B1 (thiamine). Plus minerals like zinc, iron, phosphorus and manganese.
Nutritional Values and Health Benefits of Carrot
My parents always tell me to “eat my carrots” since I was a very young age. They always tell me its good for your eyes. Not surprisingly, as carrots are a brilliant source of vitamin A. Deficiency in this vitamin can cause your eye sights to deteriorate and affect your normal vision. Carrots belong to the group of root vegetables with an extensive assortment of vegetables. This group includes parsnips, celeriac, radishes, beetroots, turnips, salsify, swedes, potatoes, sweet potatoes, yams, arrowroot and cassavas. Carrots also contain vitamin C, antioxidant beta carotene giving them a bright orange colour. As well as fiber, vitamin K, vitamin E, magnesium, potassium, vitamin B9 (folate), magnesium, phosphorous and manganese. Health benefits of carrots include anti-cancer, improving immune system, vision health, and cardiovascular benefits.
Beef and Zucchini Stir-Fry Noodles
Ingredients
- 6 tablespoons extra virgin olive oil
- 1 kg beef rump steak trimmed and thinly sliced across the grain into roughly 1.2 inch in length
- 3 clove garlic finely minced
- 1.5 inch ginger peeled and thinly sliced
- 4 medium zucchinis cut into thick matchsticks about 2 inch in length
- 6 baby carrots peeled and cut into thick matchsticks about 2 inch in length
- 450 g gluten free rice sticks or any gluten free rice noodles
- 2 lime cut into wedges
For the Sauce:
- 2 tablespoons gluten free light soy sauce
- 6 tablespoons gluten free kecap manis
- 2 tablespoons gluten free Worchester sauce
- 2 tablespoons gluten free sweet chilli sauce
- 3 tablespoons medium dry sherry
For the Marinade:
- 1 tablespoon gluten free light soy sauce
- 1 tablespoon medium dry sherry
- 2 teaspoons corn starch or potato starch
- 1 teaspoon ground white pepper
For the Garnish:
- 1 medium zucchini finely shredded
- 3 baby carrots peeled and finely shredded
Instructions
- Combine beef with marinade in a large bowl and mix well.
- Prepare and mix the sauce ingredients in a separate bowl
- Fill a medium pot half full of water, bring to a boil and turn off the heat. Add the noodles into the wok for 2 minutes or until the noodles are soft. Separate the noodles, drain the water and set aside.
- Heat up a non-stick wok with 3 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 juice and set aside. Clean wok with kitchen paper towel.
- Heat up the wok with 3 tablespoons of extra virgin olive oil, add garlic and ginger, stir-fry until lightly golden on low heat. Then add carrots and zucchinis and stir-fry for another 2 minutes on medium to high heat.
- Return the beef and the noodles to the wok. Add the sauce, toss and mix the noodles and the ingredients, stir-fry for another 10 minutes or until the noodles are soft and ingredients are mixed through.
- Garnish with shredded zucchini and baby carrots and serve with lime wedges.
