Crispy Chilli Beef
This was made on a Facebook Live for our Friday Night Fake-away!
Crispy Chilli Beef
Main / Beef
Keto Fitness Club
This is a classic Chinese take-away dish, but keto-fied! We've found that Egg-White Powder has similar properties to vital wheat gluten when using it as a crispy coating... and it also keeps the dish gluten free too.
Makes 4 portions - each portion contains:
416 Calories / 5.7g Carbs / 64.7g Protein / 14.5g Fat
Macros do not account for any oil absorbed whilst frying.
340g Beef Medallions
50g Spring Onions
20g Ginger Root
3 Garlic Cloves
1 or 2 Birds Eye Chilli
10ml Sesame Oil
10ml White Rice Vinegar
20ml Liquid Aminos (this is a soy sauce replacement)
20g Homemade Tomato Sauce (we use Sandie's Ketchup)
40g Egg White Powder (we get this from MyProtein)
200-300g Cooking Coconut Oil (this has no taste - we use the KTC brand from Morrisons) or Lard
Tenderise the beef with a meat tenderising mallet or a rolling pin.
Slice the beef into very thin strips and place in a bowl suitable to marinade the meat for several hours or overnight.
In a bowl mix together the egg, 5ml of sesame oil and 10ml liquid aminos. Pour the mix over the beef and allow to marinade.
Only prepare the next stage when you are ready to cook the beef.
Finely chop the Garlic, Ginger, Chilli, Coriander Stalks (save the leaves for dressing the dish at the end) and Spring Onions and set aside for cooking.
In a large wok / deep pan add the cooking coconut oil / lard and bring to 200°C.
In a large mixing bowl add around half of the egg white powder. Lift about half of the beef from the marinade, shake off any excess and add to the protein powder. Shake the bowl to fully coat the meat in the powder. This may clump together initially but continue shaking and the beef will start to separate. If you feel it needs a little more egg white powder, add another 10g and shake again.
Ensure you have a slotted spoon and a dish ready with some kitchen towel before you start to cook the beef.
The cooking process takes seconds and you don't want to overload your wok. Take only half of the beef from the powder and carefully add to the hot oil.
This should immediately burst into life and almost instantly go golden brown. Using a metal slotted spoon, very carefully move the beef around in the hot oil to ensure all sides are cooked. This will take less than 20 seconds.
Remove this batch, place in a bowl with kitchen towel and repeat the process until all of the beef is coated and cooked.
You either can remove the hot oil from the pan (ensure the container you are going to use is suitable for hot oil (Pyrex or ceramic dish only) or start the next process with a fresh pan.
Add 5ml sesame oil to the pan and heat over a medium heat. Add the garlic, ginger, chilli and spring onion mix and gently fry in the oil.
There are 2 options at this point - Option 1:
Once the garlic mix has started to go golden brown, turn the heat to full and add the coated beef into the pan. Quick fry the beef combining the garlic mix throughout.
Option 2 - for a slightly sticky chilli beef:
In a small bowl mix the tomato sauce, 10ml liquid aminos and 10ml rice wine vinegar in a small bowl and add to the garlic chill mix in the pan.
Turn the heat to full, quickly stir the sauce in and then add the beef to the pan combining as much of the beef in the sauce.
Nutrition per serving
Calories 416, Carbs (net) 5.7 grams, Protein 64.7 grams, Fat 14.5 grams
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