Thursday, 12 March 2015

The Rainbow stir-fry

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When I feel the need for something quick and healthy (I regularly feel deprived of my daily vegetables), this yummy stir fry is perfect. I chop up anything I have in the fridge, use any nice sauce and change between rice or noodles. It's very much a 'see what's in the fridge and throw it all together' kind of meal. And for that reason I think everyone should have this recipe in their repertoire, which is why I'm sharing it with you today!

Serves 1
Calories (Approx.) 450

•1 carrot
•2 mushrooms (or some wild mushrooms would be delicious!)
•1 chard leaf and stalk
•1/2 courgette/zucchini
•6 mange tout
•1/2 spring onion, finely chopped
•1/2 packet of Tilda brown basmati rice and quinoa
•1/2 packet of Blue Dragon Oyster and spring onion sauce
•Coriander leaves, to present

Prepare the vegetables as above. (I decided to add mushrooms after starting, so for size reference see the extra picture of the mushrooms)
Heat a wok or pan on a high heat with a little sunflower or groundnut oil. Add in the carrots, and stir regularly for 4 minutes. Now add in the courgettes, mushrooms, mange tout and chard stalk. Cook for another 3 minutes, or until the courgette is slightly translucent and brown.
Put the rice on to warm for 3 minutes in a pan with a splash of water. Throw in the remaining vegetables into the wok, and stir for a minute. Now add in your sauce (doesn't have to be the one I suggested), and let it bubble. Once both your rice and the sauce is warm, serve! I like to add some fresh coriander for the top.

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