Basic stir-fry: 10 meals!
1 tablespoon oil such as canola, rice bran, sesame
500g lean chicken breast, pork or beef fillets, thinly sliced
2 onions, cut in wedges
1 teaspoon crushed garlic
1 teaspoon grated ginger
at least 6 cups colourful vegetables such as baby corn, bok choy, capsicums, carrots, courgettes, green beans, mushrooms, snow peas
1/2–1 cup stir-fry sauce (see variations)
Total fat 7g
Saturated fat 1g
Dietary fibre 4g
1 Heat half the oil in a wok or frying pan over a high heat. Add meat and stir-fry for a few minutes until cooked. Remove from wok. Set aside.
2 Return wok to a high heat and add remaining oil. Stir-fry onions, garlic and ginger for 2 minutes then add remaining vegetables. Stir-fry until almost cooked.
3 Return meat to wok. Add sauce. Stir-fry until sauce is evenly mixed through and everything is hot. Serve immediately with rice or noodles.Note: Nutrition information and costings apply to basic recipe only, and exclude sauce.
Fried rice with prawns: (Pictured) Use peeled, de-veined prawns as the meat. Use any vegetables. When vegetables are nearly cooked (Step 2) and before adding prawns, add 2 cups cooked rice to the pan. Stir to break up rice. Make stir-fry sauce using 2 tablespoons salt-reduced soy sauce, 1 teaspoon fish sauce, 1 tablespoon oyster sauce and 1 teaspoon sweet chilli sauce. Stir-fry for a few minutes then add cooked prawns. Stir-fry for a few more minutes then serve topped with sliced spring onions.
Honey soy chicken: Use lean chicken breasts and cut in strips or small pieces. Make stir-fry sauce using 1/3 cup salt-reduced soy sauce, 2 tablespoons honey, 1 teaspoon sweet chilli sauce and 1 teaspoon sesame oil.
Sweet and sour pork: Use lean pork fillets and cut in small pieces. Include red and green capsicum and pineapple pieces in the vegetable mix. Make stir-fry sauce using 1/2 cup pineapple juice, 1 tablespoon brown sugar, 1 tablespoon salt-reduced soy sauce, 1 1/2 tablespoons white vinegar, 2 tablespoons tomato sauce and 1 tablespoon cornflour.
Beef teriyaki: Use lean beef such as rump or schnitzel as the meat. Cut in long strips. Choose green vegetables. Make stir-fry sauce using 1/4 cup salt-reduced soy sauce, 1 tablespoon oyster sauce and 1 tablespoon honey. Marinate meat for at least half an hour. Remove meat from marinade to cook. Reserve marinade to add at the end as sauce.
Chicken with sweet chilli and cashew nuts: Use lean chicken breasts as the meat. Cut in small pieces. Use celery, snow peas, button mushrooms, red capsicum and spring onions as the vegetables (but any vegetables will do). Make stir-fry sauce using 2 tablespoons sweet chilli sauce, 3 tablespoons salt-reduced soy sauce and 2 tablespoons hoisin or oyster sauce. Stir cashew nuts through just before serving.
Beef or chicken satay: Use lean beef such as rump or schnitzel or lean chicken breast as the meat. Make stir-fry sauce using 1 tablespoon salt-reduced soy sauce, 2 tablespoons peanut butter, 2 tablespoons sweet chilli sauce, 2 tablespoons honey and 1/4 cup water or stock. As a variation, thread chicken or beef chunks on bamboo skewers and marinate in the sauce. Grill or barbecue and serve with stir-fried vegetables on top of rice.
Vietnamese ginger chilli chicken: Use lean chicken breasts as the meat. Finely chop 1 small red chilli and stir-fry with onions, garlic and ginger (Step 2). Use green vegetables such as snow peas, spring onions, courgettes, broccoli, green capsicum include 2 handfuls bean sprouts. Make stir-fry sauce using 2 tablespoons lemon or lime juice, 2 tablespoons water, 2 tablespoons fish sauce, 2 tablespoons sweet chilli sauce and 2 teaspoons cornflour.
Thai chicken curry: Use lean chicken breasts as the meat. Omit ginger and garlic (Step 2). Instead add 2 tablespoons Thai green curry paste to softened onion. Add cooked chicken to the mix with half a 400g can light coconut milk, 150ml water, 1 tablespoon fish sauce and 1 tablespoon lemon or lime juice. Simmer for about 10 minutes then add 2-3 cups frozen green beans. Simmer for a few more minutes then serve topped with sliced spring onions. If you prefer a sweeter flavour, add a little sweet chilli sauce.
Tofu, broccoli and cashew nuts with noodles: Omit the meat. Stir-fry onion, garlic and ginger (Step 2). Chop 1 head of broccoli in small florets and use with 3 sliced spring onions and one 410g can baby corn (drained) as the vegetables. Make stir-fry sauce using 2 tablespoons sweet chilli sauce, 2 tablespoons salt-reduced soy sauce and 1 tablespoon oyster sauce. Towards end of cooking, add 3/4 cup raw cashews, 1 block tofu chopped in 2cm squares and pre-cooked hokkien, egg, rice or udon noodles. Gently stir-fry until heated through.
Calamari and vegetables: Use fresh or frozen calamari rings as the meat. Use any vegetables but include button mushrooms and spring onions. Make stir-fry sauce using 1 tablespoon fish sauce, 1 tablespoon lime or lemon juice and 1 tablespoon sweet chilli sauce.
Hanu de Jong
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