Aubergine and Beef Stir-Fry
Inspired by techniques from Bon Appétit.
Golden fried aubergine rounds and seared strips of beef are tossed together with a bright, divided dressing of fish sauce, lime, chilli and mint. Keeping half the dressing raw and half cooked-in gives the finished bowl both a savoury depth and a fresh, herby lift.
Always check the labels of the products you use.
Method
- 1
Make the dressing. Whisk half the mint, the soy sauce, 1 sliced chilli, half the ginger, the fish sauce, lime juice, half the garlic, the sugar and the water together in a medium bowl. Set aside.
- 2
Fry the aubergine. Heat 2 tbsp of the oil in a large non-stick frying pan over medium heat. Working in two batches and adding another 2 tbsp oil between them, cook the aubergine rounds until golden brown, 2-3 minutes per side. Transfer to a medium bowl, pour half the dressing over and toss to coat evenly. Set the remaining dressing aside.
- 3
Sear the beef. Heat the remaining 1 tbsp oil in the same frying pan over medium-high heat. Add the remaining chilli, ginger and garlic along with the beef and cook, turning the beef once, until nicely seared and medium-rare, about 3 minutes total. Add the aubergine and its liquid to the frying pan and toss to mix well.
- 4
Serve. Divide the noodles or rice among bowls, spoon the stir-fry over, drizzle with the reserved dressing and garnish with the remaining mint.
Storage
Best eaten right away, while the aubergine is still hot. Refrigerate leftovers in an airtight container and eat within 2 days, reheating gently until piping hot. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
17.1 g protein for 311 kcal = 5.5 g per 100 kcal, so protein gives about 22% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 0.7 g saturated fat per 100 g, 4.9% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 2.4 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 229 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chef's knife
- cutting board
- medium bowl
- whisk
- large non-stick frying pan
- tongs or fish spatula
- measuring spoons
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 311 kcal |
| Protein | 17.1 g |
| Carbohydrate | 28.7 g |
| of which sugars | 5.4 g |
| of which free sugars | 0.2 g |
| Fat | 14.9 g |
| of which saturates | 1.7 g |
| Fibre | 4.5 g |
| Salt | 1.67 g |
Protein per 100 kcal
5.5 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
