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Chinese Stir-fry

Before you get started, please watch our food safety video here.

This recipe is suitable for vegetarians and vegans,  and serves  4 grown ups.

 

Ingredients

• 2 carrots, sliced
• ½ Savoy cabbage, sliced or torn
• 4 mushrooms, sliced
• 1 red pepper, sliced into strips
• 5 spring onions, chopped
• 300g bean sprouts
• 1 garlic clove, grated
• 2cm fresh ginger, peeled and grated
• 2 teaspoons of Chinese five spice
• 1-2 teaspoons of light soy sauce
• 2 tablespoons of oil
• 200g noodles

Method

1. Heat the oil in a large frying pan or wok, and add in the garlic, ginger, five spice and carrots. Fry for a few minutes.
2. Add the pepper, cabbage, mushrooms and soy sauce and fry for 5 more minutes, stirring frequently.
3. Meanwhile, boil the noodles according to the packet instructions, then drain.
4. Add the bean sprouts and stir fry for 2 more minutes.
5. Add the noodles and serve.

Nutrition, re-heating and swaps!

This stir fry is  low in salt, low in fat, and cheap to make (around 80p a portion) and contains 3 of your 5 a day.   It contains protein in the form of mushrooms, cabbage and bean sprouts.  For more protein, try adding in some nuts or seeds, or serve with a fried egg. 

A stir fry is best eaten straight away but will keep in the fridge for 2 days if it is covered.  Reheat either in the microwave or in a pan – or for something a little different, make up some vegetable stock with boiling water and a stock cube and just cover the stir fry and noodles with this and reheat until boiling and you have a pot noodle! 

If you don’t have exactly what is in the recipe try these ‘Swaps’: 

• A leek, or onion added in with the carrot, instead of spring onions 
• Frozen spinach (cooked in with the noodles), or chopped up broccoli, instead of cabbage. 
• Defrosted frozen peas instead of bean sprouts. 
• Cold cooked chicken, pork or beef instead of mushrooms 
• Chinese 5 five spice is a blend of spices with lots of different ground spices in it, including cinnamon, cloves and cayenne pepper.  If you don’t have any 5 spice, or can’t find it, try adding a tablespoon of brown sauce or ketchup instead.  It will be a different taste, but still tasty! 
• If you don’t like noodles, a stir fry can be served in a wrap, or as a side to some meat or fish.  

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