The wok is an absolute must for putting together quick high protein meals - there are loads of variations and its a one pot meal apart from the rice.  Don't be put off by the number of ingredients, It's very easy and quick to prepare and cooks in a few minutes.

Ingredients (1 serving):

-150g Sirloin/rump steak

- Serving of broccoli

- 1 dessert spoonful of olive oil

- 1 tablespoon of water

- 2 teaspoons soy sauce

- ½ teaspoon ground ginger

- cayenne pepper to taste

- 1 teaspoon cornflour

- 1 tablespoon rice wine or dry/medium sherry

- 1 clove of garlic chopped or pressed

- 100 ml of beef stock (made with ¼ of a Knorr cube works)

Method:

• Slice beef into thin strips and place in bowl with soy sauce and ground ginger to marinate for 10 minutes.

• Cut broccoli into small florets.

• Prepare cooking sauce by mixing cornflour, rice wine or sherry, cayenne pepper.

• Heat wok and then add olive oil.

• When really hot (just as it starts to smoke) add the beef strips and stir fry for 2-3 minutes.

• Remove from wok and save to one side.

• Place broccoli florets into wok, turn heat down to medium and stir fry for 2-3 minutes. (add another teaspoon of oil if needed)

• Add water and cover for 2 mins.

• Return the beef to the wok along with cooking sauce and cook until sauce thickens and boils.

• Serve with rice.