Recipes · Chinese · Main Courses
Beef Chow Fun (Gan Chao Niu He)
One serving has 820 kcal and 35 g protein, and at least a fifth of a woman's daily need of vitamin K (95%), selenium (85%), zinc (73%), niacin (67%), phosphorus (66%) and pyridoxine (65%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (350 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, sesame, shellfish, soy
Ingredients
- 110 g Rice noodles, dry
- 120 g Beef flank steak, raw
- 5 g Cornstarch
- 9 g Soy sauce
- 10 g Oyster sauce
- 3 g Sugar
- 50 g Bean sprouts, raw
- 20 g Scallions, raw
- 6 g Garlic, raw
- 14 g Vegetable oil
- 3 g Sesame oil
Method
- Soak the dried rice noodles in warm water for 20-30 minutes until pliable but still firm (fresh wide he fen noodles need no soaking if you can get them), then drain well.
- Slice the beef thinly against the grain and toss it with the cornstarch and a teaspoon of the soy sauce; leave to marinate for 10 minutes.
- Mix the remaining soy sauce with the oyster sauce and sugar in a small bowl to make the sauce.
- Heat a wok until it is almost smoking, add half the oil, and sear the beef in one layer for about a minute per side until just browned; lift it out.
- Add the rest of the oil, stir-fry the garlic for a few seconds, then add the drained noodles and toss over high heat for 2 minutes so they pick up a little char.
- Pour in the sauce, return the beef to the wok, add the bean sprouts and scallions, and toss everything together for 1-2 minutes until the noodles are glossy and evenly coated.
- Drizzle with the sesame oil, toss once more and serve immediately while the wok heat is still on the noodles.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 820 kcal | 39% |
| Carbohydrates | 104 g | |
| Water | 178 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 35.2 g | 73% |
| Tryptophan | 0.28 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.5 g | |
| Methionine | 0.86 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 27.8 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 6.9 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 81.6 mg | |
| Calcium | 90.3 mg | 9% |
| Copper | 0.31 mg | 34% |
| Iron | 3.7 mg | 20% |
| Magnesium | 62.8 mg | 20% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 461 mg | 66% |
| Potassium | 628 mg | 13% |
| Selenium | 46.5 µg | 85% |
| Sodium | 1,040 mg | |
| Zinc | 5.8 mg | 73% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 9.3 mg | 67% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 63.9 µg | 16% |
| Cobalamin (vitamin B12) | 1.5 µg | 61% |
| Choline | 124 mg | 29% |
| Vitamin A | 10.5 µg | 2% |
| Vitamin C | 12.2 mg | 16% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 85.7 µg | 95% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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