Stir-fries make the tastiest presto meals. All you need is a burst of heat and feisty veggies. When choosing a wok, get one that is deep-bottomed, sits well on the burner and is at least 2mm thick. Cast iron woks have excellent heat retention while carbon steel ones are lighter, durable and suitable for home use.
Kale, mushroom and cashew stir-fry
Serves 2 – 30 minutes
A few key spices can turn a hearty winter green into a light, Asian-inspired dinner.
Groundnut oil 1 tbsp Ginger a small chunk, shredded Shiitake mushrooms 150g, stalks discarded and sliced Kale or spinach 200g Green peas 100g, podded Cashew nuts a handful Soy sauce 2 tbsp mixed with 1 tsp Chinese five-spice powder Sesame oil 1 tbsp
•Heat the oil in a wok. Add the ginger, chili, mushrooms, kale and peas, then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy sauce and five-spice. Cook for a minute or so, and then toss with sesame oil and serve.
PER SERVING 258 kcals, protein 12.9g, carbs 16.5g, fat 16.1g, sat fat 2.3g
Black bean soba noodles with mushrooms and cabbage
Serves 4 – 30 minutes
This delicious veggie stir-fry is packed with enough goodness to keep going through the week.
Sunflower oil 1 tbsp Garlic clove 1, finely sliced Ginger a thumb-sized piece, cut into matchsticks Button mushrooms 250g, quartered Cabbage ½, shredded Soba noodles 300g Black bean stir-fry sauce 195g Spring onions 4, sliced
•Heat oil in a wok and add garlic and ginger. Gently cook for 2 minutes until softened. Add mushrooms and cook over a medium flame for 4-5 minutes. Add the cabbage and stir-fry for 1 minute more.
•Cook the noodles according to pack instructions. Stir the black bean sauce into the cabbage and stir-fry for 1 minute. Stir in 100ml of water, cover and simmer for 5 minutes until the cabbage is tender. Stir in spring onions. Drain noodles, toss with cabbage and serve.
PER SERVING 362 kcals, protein, 17g, carbs 66g, fat 5g, sat fat 1g, fiber 5g, sugar 9g, salt 4.64g
Stir-fried noodle salad
Serves 6 – 25 minutes
This wholesome veggie dish is perfect for a relaxed picnic. Add the dressing at the end, right before serving, to make sure the salad doesn’t wilt.
Kaffir lime leaves 8 Noodles 400g Sesame oil 4 tbsp Red peppers 2, deseeded and finely sliced Ginger a large knob, finely chopped Garlic cloves 2, finely chopped Spring onions a bunch, finely sliced Soy sauce 6 tbsp Bean sprouts 2 large handfuls Tofu 250g, cubed Coriander a large bunch, stalks and leaves roughly chopped
Rice wine vinegar 150ml Lemon grass 2 sticks Red chili a small piece Golden castor sugar 2 tbsp
•To make the dressing, tip all the ingredients and 4 kaffir lime leaves, torn, into a small saucepan and bring to a boil. Simmer for 1 minute and then remove from the heat.
•Cook the noodles according to pack instructions, then drain and toss with 3 tbsp of the sesame oil. Leave to cool, tossing occasionally so they don’t stick. Set aside.
•Heat the rest of the oil in a wok and stir-fry the peppers, carrots, ginger and garlic for just 1 minute. Set aside.
•To serve, tip the noodles into a bowl and pour over the dressing. Finely shred the remaining lime leaves and toss in with all the other ingredients, setting aside a small handful of coriander leaves. Add a splash more vinegar, soy or sesame oil to suit your taste. Pile the noodles into a platter or a bowl. Scatter over the rest of the coriander and serve.
PER SERVING 301 kcals, protein 10g, carbs 44g, fat 11g, sat fat 1g, fiber 3g, sugar 14g, salt 3.35g
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