My favorite stir-fry of them all! 🙂
Aubergine and black bean stir-fry
Serves 4 – 30 minutes
This super-quick veggie stir-fry has just five ingredients and is perfect for week night meals.
Groundnut or vegetable oil 4 tbsp Aubergines 2 large, quartered and wedged Red peppers 2, cut into thin strips Spring onions 8, 7 quartered lengthways + 1 finely sliced Black bean sauce 220ml Basmati rice 250g, boiled Salt and pepper to taste
•Heat the oil in a wok. When hot, stir-fry the aubergines for 10-12 minutes until golden and cooked through. Add the peppers and spring onions, and stir-fry for about 6 minutes until just tender.
•Add the black bean sauce and 2 tbsp of water and warm through. Season well. Serve with the rice, scattered with finely sliced spring onions.
PER SERVING 411 kcals, protein 11g, carbs 65g, fat 14g, sat fat 2g, fiber 7g, sugar 14g, salt 35.3g
Ingredient Tip: If you do not have black bean sauce, oyster sauce will work just as well.
Tofu, greens and cashew medley
Serves 4 – 20 minutes
Healthy, light and quick – perfect for an after-work meal.
Oil 1 tbsp Broccoli 1 head, cut into small florets Garlic cloves 4, sliced Red chili 1, deseeded and finely sliced Spring onions a bunch, sliced Soya beans 140g, boiled and drained Bok choy 2 heads, quartered Tofu 300g, cubed and marinated Hoisin sauce 1 ½ tbsp Soy sauce 1 tbsp + extra if required Cashew nuts 25g, roasted
•Heat the oil in a non-stick wok. Add the broccoli, then fry over a high flame for 5 minutes or until just tender, adding a little water if it begins to burn.
•Add the garlic and chili, fry for 1 minute, then toss through the spring onions, soya beans, bok choy and tofu. Stir-fry for 2-3 minutes. Add the hoisin sauce, soy sauce and cashew nuts before taking the wok off the flame.
PER SERVING 358 kclas, protein 25g, carbs 13g, fat 23g, sat fat 3g, fiber 6g, sugar 8g, salt 3.49g
Gingery shiitake noodles
Serves 8 – 25 minutes
These ginger-laced noodles are just what you need to perk up cheerless lunch boxes. Whatever you do, don’t cut your noodles – they represent long life!
Noodles 375g Toasted sesame oil a few dashes Groundnut oil 2 tbsp Ginger a finger-length piece, grated Shiitake mushrooms 300g, sliced Spring onions 8, thinly sliced into strips Mushroom sauce 2 tbsp Light soy sauce 2 tbsp
• Boil the noodles according to packet instructions, run them under cold water and toss with a little sesame oil to prevent them from sticking.
• Heat the groundnut oil in a wok or over high heat. Once it begins to smoke, add the ginger, stir-fry for a couple of seconds, and then add the mushrooms with a splash of water to create a steam. Cook for 1 minute. Toss in the noodles and cook for 2 minutes until hot, then add the spring onions, mushroom sauce, soy sauce, and a dash of sesame oil.
PER SERVING 225 kcals, protein 7g, carbs 35g, fat 8g, sat fat 1g, fiber 2g, sugar 2g, salt 1.36g
Stir-fried garlic bok choy
Serves 8 – 20 minutes
This simple side of garlicky greens is ready in 20 minutes. Serve with garlic rice or just eat as is.
Groundnut oil 2 tbsp Garlic cloves 8, finely chopped Bok choy 600g leaves separated and halved lengthways Salt and pepper to season
•Heat the oil in a wok over a high flame. When it starts to smoke, add the garlic, stir-fry for a couple of seconds, then throw in the bok choy and a splash of water. Stir for 2-3 minutes until the leaves have wilted but the stem still has bite, then season and serve straight away.
PER SERVING 42 kcals, protein 2g, carbs 3g, fat 3g, sat fat 1g, fiber 1g, sugar 1g, salt 0.13g