QUICK AND EASY STIR FRY

Vegetable stir fry

This is a highly adaptable recipe. Stock your kitchen with the basic condiments here and then you can interchange the protein and veg to your taste. The trick is to prep everything first because the cooking takes next to no time so you can have dinner on the table quicker than Bolt off the blocks…

QUICK & EASY STIR FRY

Quick and Easy Stir Fry (Printable Version).pdf


Serves 2
Preparation: 5 minutes
Cooking time: 20 minutes

INGREDIENTS

2 salmon fillets
2 cloves of garlic, finely chopped
1 onion, finely chopped
1 small red chilli, finely chopped (optional or simply remove the seeds
for less heat & zing)
1 small knob fresh ginger, finely chopped OR 1 tsp ground ginger
1 red capsicum, chopped
6-8 mushrooms, sliced
1 carrot, finely sliced
Half head of broccoli, broken into small florets
Half a packet of fresh spinach
½ vegetable stock cube dissolved in a cup of hot water
1 tbsp soy sauce
1 tbsp rice wine vinegar
1 tbsp honey, agave or sugar equivalent
1 tsp corn flour (plain flour will do – this just helps thicken the sauce)
1 tbsp oil
1 good handful of fresh coriander leaves, washed & loosely chopped
Toasted sesame seeds (optional)
Squeeze of lemon (optional)

PREPARATION

1.  Prepare all the veg first, so get chopping. Ideally keep the denser veg reasonably small to
enable a speedy cooking time (broccoli & carrot).

2. Heat oil in a wok or non-stick pan on high. Add onion & cook for a couple of minutes. Then add chili (if using), garlic, ginger and stirfry for a minute.

3.  Add all other veg apart from spinach, half the stock and cook for 7-10 minutes.

4.  Add the rest of the stock, soy sauce, rice wine vinegar, honey and corn flour and stir through.

5.  Add spinach and place salmon fillets on top, skin side up, cover with lid, turn heat down to medium and allow to cook gently through for 6-8 minutes or until fish is almost cooked.

6.  Take pan off heat & allow to rest with lid on for a further 2 minutes.

7.  Serve a big dollop of the veg crowned with a salmon fillet. Add a good squeeze of lemon & a sprinkling of toasted sesame seeds & fresh coriander.
Et voilà!


NOTES:
You can serve with rice, noodles for a more carb loaded meal (ideal after a workout).
Instead of salmon, you could use any firm white fish, a tuna steak or firm tofu. If you wanted to use chicken, beef or turkey – slice the meat and add after the onion and before the veg.

Spotlight ingredient

Spotlight ingredient: Ginger

 

Ginger packs a mighty nutrient rich punch, not to mention some extra fire and zing if you choose to be generous with it.
Here are just some of its potential properties:

★ Aids digestion
★ Anti-nausea
★ Anti-inflammation
★ Reduction in muscle soreness
★ Reduction of blood sugar levels
★ Anti cancer
★ Anti infection
★ Improve brain function

Photo credits: Brett Hondow

 

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