Chinese · lunch, dinner
Cong Bao Yang Rou (Beijing Lamb and Scallion Stir-Fry)
葱爆羊肉
Video by 小高姐的 Magic Ingredients on YouTube, in Chinese · Open on YouTube
- Keto (4.4 g net carbs a serve)
- Gluten-free with a swap: Use tamari for both soy sauces
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
Quick-seared lamb with plenty of onion and no sugar: about 26 g protein and 4 g net carbs a serve; rich in vitamin B12, zinc and selenium.
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Ingredients 10
Method
The cook speaks Chinese; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Cut the lamb leg apart along its fat and membrane lines, pull off the outer fat and silverskin, then slice the muscle across the grain into slices that aren't too thin. 0:07
- Mix the slices with 1/8 tsp baking soda, 1/4 tsp salt and 150 g water and leave 15 minutes to tenderise, then rinse off the baking soda. 1:26
- Toss the rinsed lamb with 1/4 tsp dark soy sauce and 1/4 tsp cornflour. 1:58
- Cut the onion whites diagonally and shred the greens. Mix the sauce: 1/4 tsp cornflour, 1/8 tsp white pepper, 1 tsp soy sauce and 1 tsp water. 2:09
- Heat the oil in a wok, add the onions with a pinch of salt and fry until the whites just colour; lift them out. Keep frying the greens until deep golden, then lift them out too. 2:30
- Spoon a little of the onion oil over the lamb and pour the rest into a bowl, leaving just a film in the wok. 3:07
- Over high heat, add the lamb and stir it apart quickly. After about 30 seconds, when it changes colour, add the onion whites and the sauce and toss until glossy. It should spend under a minute in the wok. 3:21
Tip. Serves 2 (our estimate). The leftover onion oil and fried greens keep in the fridge for fried rice or noodles. Serve with steamed greens or cauliflower rice to keep the meal low in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 5%
- Protein 27%
- Fat 68%
Fits keto: 4.4 g net carbs a serve, with 68% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High141%
169 µg a serve, mostly from dacong (92%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High102%
2.4 µg a serve, mostly from boneless lamb leg (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High95%
1.5 g a serve, mostly from vegetable oil (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High45%
25 µg a serve, mostly from boneless lamb leg (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High40%
4.5 mg a serve, mostly from boneless lamb leg (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source19%
2.9 mg a serve, mostly from vegetable oil (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source17%
3 mg a serve, mostly from boneless lamb leg (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source17%
67 µg a serve, mostly from dacong (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source16%
14 mg a serve, mostly from dacong (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source11%
510 mg a serve, mostly from boneless lamb leg (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B6 Source11%
0.2 mg a serve, mostly from boneless lamb leg (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source10%
40 mg a serve, mostly from boneless lamb leg (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 3
Calcium6%
72 mg a serve, mostly from dacong (75%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
38 µg a serve, mostly from dacong (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from boneless lamb leg (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by 小高姐的 Magic Ingredients; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.