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Wednesday, 19 July 2017

Easy Vegetable Stir-fry


This speedy stir-fry is super easy to make, packed with vegetables and full of flavour. You may wish to pair this with stir fry chicken or pork!

Ingredients
Serves Four
2 tbsp. oil

4 spring onions (scallions), cut into 4cm/1½in lengths
1 garlic
clove, crushed
piece fresh root ginger
, about 1cm/½in, peeled and grated
1 carrot
, cut into matchsticks
1 red pepper
, cut into thick matchsticks
100g/3½oz baby sweetcorn
, halved
1 courgette (zucchini)
, cut into thick matchsticks
150g/5½oz sugar-snap peas or
mangetout, trimmed
2 tbsp hoisin sauce

2 tbsp soy sauce

Method
Heat a wok on a high heat and add the oil. Add the spring onions, garlic, ginger and stir-fry for 1 minute, then reduce the heat. Take care to not brown the vegetables.

Add the carrot, red pepper and baby sweetcorn and stir-fry for 2 minutes. Add the courgette and sugar snap peas and stir-fry for a further 3 minutes. Toss the ingredients from the centre to the side of the wok using a wooden spatula. Do not overcrowd the wok and keep the ingredients moving.

Add 1 tablespoon water, hoisin and soy sauce and cook over a high heat for a further 2 minutes or until all the vegetables are cooked but not too soft. Serve and enjoy.

Each serving provides
3g protein, 7g carbohydrate, 6g fat, 3.5g fibre.

Some tips
Make sure all the food is prepared before you start cooking.
Cut all of the vegetables to a similar size to ensure they cook evenly.
The oil needs to be hot before you start cooking, but reduced to a medium heat once you start cooking.

Happy Eating!

All the best Jan

20 comments:

Jules said...

Simple and delicious. I love meals that can be cooked in just one pot. X

Catarina said...

I love vegetable stir-fry. Make it frequently.

Linda said...

This looks easy, light and delicious, Jan!

only slightly confused said...

Sounds very 'doable'.

Christine said...

Love all those yummy vegetables!

Alicia said...

Yum! My mouth watered just looking at that picture!

Tom said...

...a favorite!

eileeninmd said...

Hello, I love veggies. So this stir fry dish looks delicious. Enjoy your day and the week ahead!

Elephant's Child said...

Yum. And I vary it based on what vegetables are on hand.

Lisa Isabella Russo said...

Oh that looks excellent, thank you!

William Kendall said...

That sounds good!

Plowing Through Life (Martha) said...

I always love a nice stir fry!

Carol Blackburn said...

Nice and easy and goes with anything. The less cooking we can do in the summer, the better.

Latane Barton said...

I love stir fry. I made some the other night but for some reason it wasn't very tasty. I need to try your recipe.

Mary Kirkland said...

I make stir fry at least once a week. So good and so easy.

Debbie said...

good tips for stir fry...our skin will be glowing!!!

Snowbird said...

How yummy! I haven't had a stir fry for ages, that's tea sorted for tomorrow!!!xxx

Magic Love Crow said...

Thanks Jan!! Yummy!!

Lisa said...

Quick, easy and tasty, ticks all the boxes for a midweek meal.
Lisa x

Kezzie said...

Mmmmmm, I love veg stir fry!