Put colour on the plate: it’s good for you

Whitsunday Times - - LIFE - Mag­gie Cooper Con­tact Mag­gie at mag­gies.column@big­pond.com

SPRING ve­g­ies that are full of colour are also full of nu­tri­ents and so very good for us.

Think cap­sicums, beans, fresh young as­para­gus and just about any­thing that is grow­ing in your gar­den (if you’re lucky enough to have one) or avail­able from your lo­cal farmer’s mar­ket or farm gate.

Com­bined with a lit­tle pro­tein of your choice and tossed quickly in a wok, you will end up with a de­li­cious meal that costs a frac­tion of some­thing from the lo­cal take­away, and can be achieved in less time than it takes to place an or­der and wait for de­liv­ery.

To­day’s recipe is an­other of those ver­sa­tile num­bers I love so much.

Use any­thing that takes your fancy; the only rule is keep it crunchy be­cause that way you get more of what’s good for you in your bowl.

Rainbow stir fry

Serves 4 IN­GRE­DI­ENTS: 3 tbs peanut oil, 400g chicken thigh fil­let, sliced or shelled and de­veined green prawns or pork fil­let, sliced or firm tofu, cubed, 2 tsp fresh gin­ger, grated, 2 cloves gar­lic, peeled and crushed, 1 red and 1 yel­low cap­sicum, sliced, 100g green beans, cut into 3cm lengths, 1 tbs Chi­nese rice wine (shaox­ing), 2 tbs dark soy sauce, 2 tbs oys­ter sauce, 2 tsp caster sugar, 100ml chicken stock, 4 green onions, sliced di­ag­o­nally, tsp se­same seeds, hand­ful fresh co­rian­der leaves, for gar­nish (op­tional).

METHOD: Heat half the oil in a wok over high heat un­til shim­mer­ing.

Cook the chicken, prawns, pork or tofu in three batches, re­heat­ing the wok each time. Re­move and set aside.

Re­turn wok to the heat with the re­main­ing oil and toss in the gin­ger, gar­lic, cap­sicum and beans. Stir-fry for 1 minute then re­move from wok.

Deglaze the wok with the rice wine then add the sauces, sugar and stock. Throw the meat or tofu back in, along with the cooked veg­eta­bles and the green onion and re­heat. Sprin­kle with se­same seeds.

Sprin­kle with co­rian­der leaves if us­ing and serve im­me­di­ately.

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