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Monday, 12 September 2016

Sticky stir fry Sunday

Quick, easy and very cheap. Before you get ahead of yourself, I'm on about my stir fry! I'm addicted to it and make it religiously - anywhere between once to three times a week, mostly on the weekend. It's just so satisfying and full of nutrition so you can't go wrong. Make it with an array of vegetables, meat substitutes, seeds or whatever you want. It's also good for getting food out of your fridge that's going to go bad soon. Plus, no matter what your cooking skills you're sure to not mess this one up!


I like to team up my vegetables with my home made sticky peanut satay sauce that will keep you coming back for more! I use peanuts, soy sauce and sweet chilli sauce for this, and occasionally I add  extra garlic, orange juice and ginger for a bit of a kick.  As for the veg, this dish can involve any of the following:

Carrots  / Peppers / Beansprouts / Broccoli / Cabbage / Cauliflower l Edamame beans / Onions / Mangetout / Water chestnuts

I use coconut oil to lightly fry the food.
For protein I always add tofu, vegan quorn 'chicken' pieces, chia seeds and sometimes cashew nuts - and for carbs, I boil wholegrain rice in vegetable stock.


Prep time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
*Lasts for around 2 days so long as it is in an air tight container in the fridge.

The prep:
  • Start by grabbing you utensils: Sharp knife; cutting board and cooking spoon.
  • Now you'll need your veg. How much is completely up to you but I tend to use about 400 grams. Once you're ready, wash it all and cut it julienne, alternatively grab a ready stir fry pack if you're in a rush. Just as good.
  • Cut up 300 grams of tofu into cubes and put aside.
  • Measure out 2 mugs of brown rice and place in a boiling hot pot of water for 20 minutes on a high heat, along with 1 cube of vegetable stock. Stir every few minutes to make sure it doesn't burn.
The sauce:
  • In a small bowl, mash up one tomato with a folk until smooth and add in 2 table spoons of balsamic vinegar, a pinch of black pepper, 1 teaspoon of grated ginger root and 1 teaspoon of grated chilli (or two teaspoons of chill powder). Now whisk. 
  • Next add 1 teaspoon of paprika, half a clove of fresh grated garlic (or half a teaspoon of garlic powder) and finally, 2 table spoons of brown sugar. Now do a final whisk of this and put aside. This is your sweet chilli sauce.
  • In a separate bowl, add in 2 and a half heaped table spoons of peanut butter like this one and 4 teaspoons of soy sauce like this one and whisk. Melt this in the microwave for 20 seconds before mixing in the sweet chilli sauce from your other bowl.
The fry bit:
  • In a wok, heat two tablespoons of oil until very hot and then pour in all your tofu and make sure to fry it so every side goes golden brown. 
  • Now pour in your vegetables and reduce to a medium heat and continuously stir. After 5 minutes, reduce cooking heat again to low so the veg lightly cooks for a further 10 minutes.
  • During the final 5 minutes of cooking pour in your peanut satay sauce and mix it in with 3 table spoons of chia seeds and a handful of cashew nuts.
  • Finally, drain your rice in a sieve for several minutes and then serve along with your veg whilst it's hot.
This meal is both filling and delicious and everyone loves stir fry. Not only will it taste great, but it's packed with fibre, protein, magnesium, vitamin c and iron. Score! Now give it a try and let me know how you get on in the comments section below.

What do you put in your stir fry?

Liam
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