GYM FUEL, WITH AN UMAMI TWIST

BEEF, BROCCOLI AND RICE IS ABOUT AS 101 AS MUSCLE-BUILDING GRUB GETS. MAKE IT A WIN FOR YOUR TASTE BUDS, TOO

- CHRIS CHEUNG AND PAUL KITA

30G THE PROTEIN

You can't go wrong with any cut of steak, but your best bet is flank, which butchers take from the underbelly of the cow. It's naturally lean and wonderfully beefy in flavour. An 85g serving, cooked, contains 23g of delicious protein and 224 calories

INGREDIENTS

(FEEDS 2)

3 TBSP CORNFLOUR

1 EGG

75ML SHAOXING WINE

½ TSP BAKING SODA

170G FLANK STEAK, THINLY SLICED ON THE BIAS

60G DRIED MUSHROOMS

VEGETABLE OIL FOR FRYING, PLUS 3 TBSP

1 TBSP MINCED GARLIC

½ TBSP MINCED GINGER

2 TBSP DICED WHITE ONION

4 STALKS TENDERSTEM BROCCOLI, SLICED, BLANCHED, SHOCKED AND PATTED DRY

125ML OYSTER SAUCE

125ML SOYA SAUCE

½ TBSP MSG*

30G FRIED SHALLOTS, SLIGHTLY CRUSHED