Make the most of your veges with stir fry
Cooking method ensures water-soluble vitamins are retained
Stir-fry is a Chinese cooking style that involves quick, high-heat cooking of vegetables and/or proteins in a pan or wok. Stir-fries are the perfect week night dinner and a great way to get the most out of your fresh vegetables. Due to the nature of cooking them without water, they retain all the water-soluble vitamins that get lost when vegetables are boiled. Stir-fries are packed full of fibre, and the more colourful you make them, the more essential vitamins and minerals you and your family will be consuming.
Stir-fries can accommodate a huge variety of meat and vegetables, meaning less wastage of your weekly shop. But note, this doesn’t mean you can dump the entire contents of your fridge into your wok! By over-crowding your pan, your vegetables will steam and lose their crispiness and some of their nutritional value.
There are a few basic rules of stir-fry. Firstly, cook your protein separately from your vegetables on a high heat and only combine them at the end when both nearly fully cooked. Secondly, remember vegetables all cook at different rates, so add them in at the speed they cook, slowest to fastest. And thirdly, if adding liquid or stock for sauce, add it just at the end to ensure nutrients aren’t lost.
On top of all the health benefits of cooking this dish, stir-fries are of course incredibly easy once you get the hang of it and highly flexible in content, which is key at the 6pm rush.
Have the confidence to interchange the ingredients here in the recipe for options you or your children prefer and soon this delicious meal will become a household favourite. Make sure you always have fresh ginger, garlic, sesame oil and soya sauce in your pantry, so you can make this quick and easy meal at any given notice.
Back to basics – ginger and lemon chicken stir fry with cashews Ingredients
6 skinless boneless free-range chicken thighs sliced into bite size pieces 2 cloves garlic 2 thumb size pieces of ginger grated Juice 1 lemon 1 tablespoon sesame oil 4 tablespoons soya sauce 1 deseeded sliced chilli (optional if your kids don’t like the heat) cup chicken stock teaspoon cornflour mixed with 1-teaspoon water red pepper sliced green pepper sliced 2 carrots shaven lengthways with peeler 1 courgette cut in half long ways then sliced 300-400g broccoli cut into small florets 8 mushrooms chopped into quarters 100g cashews 2 cups uncooked brown rice cooked
as per instructions on pack
1. In a small bowl, mix together sesame oil, three tablespoons soya sauce, one clove garlic, one thumb of ginger and lemon juice. Combine chicken in the marinade and leave for a couple of hours if possible, else just whilst prepping your vegetables. 2. Heat one tablespoon of oil in a wok or large pan to a high heat. In batches, fry the chicken for one minute each side until cooked and nice and browned on outside. Tip back in all the chicken and left over marinade and cook for a further 2 mins stirring. Remove from pan and set aside. 3. In the same wok add one tablespoon of oil and fry remaining garlic and ginger for 1 min. Add in the broccoli and mushrooms and cook for 3-4 mins stirring constantly to ensure even cooking. Add in your peppers, carrot and courgette and tablespoon of soya sauce and cook for a further 3-4 mins. Add back in your chicken and juices/sauce and cashews. Combine, then add in your stock and cornflour mix and cook for 1-2 mins. Serve immediately either as is, or on rice, brown rice, noodles, or quinoa. Serve 5-6
Ginger and lemon chicken stir fry with cashews.