Stir-fry vegetables

This is a quick tasty meal and a good way to use up vegetable pieces.

Ingredients
8 cups mixed fresh vegetable pieces such as

Cauliflower
Cabbage
Corn kernels
Mushrooms
Green and red capsicum
Snow peas
Broccoli
1 cup chicken stock
2 teaspoons oyster sauce
2 teaspoons chilli and garlic sauce

Directions
Place 2 tablespoons of chicken stock in a wok and heat.
Stir –fry vegetables in small amount of chicken stock until colour in vegetables intensifies.
Add remaining stock, chilli and oyster sauce.
Stir-fry to heat through.

Serves 4
Fat per serve: 0g

Beef and snow peas stir-fry

This dish can be served with egg noodles or rice.

Ingredients
400g beef, thinly sliced
2 cups snow peas
1 cup broccoli
1 cup bean sprouts
1 cup carrot, sliced
6 mushrooms
6 spring onions

Sauce
1 cup chicken stock
2 teaspoons cornflower
1 tablespoon low salt soy sauce
1 teaspoon ginger, crushed
½ teaspoon black pepper

Directions
Place 2 tablespoons of chicken stock in wok, heat and add meat then vegetables and stir-fry until colour of vegetables intensifies.

Combine sauce ingredients and pour over vegetables, Bring to the boil and simmer for 1 minute

Serves 4
Fat per serve: 9g

Stir-fry beef and green pepper

Fish can be substituted for the beef.

Ingredients
400g beef, sliced in strips
2 teaspoons cornflour
2 teaspoons olive oil
2 garlic cloves, crushed
1 tablespoon black beans, crushed
3 green capsicum, diced
Garnish: 2 cups baby corn kernels and black pepper

Directions
Mix beef strips and cornflour
Heat oil in wok, fry off garlic, black beans and meat
Add green capsicum, cover with water and simmer for 3 minutes
Serve garnished with corn and black pepper

Serves 4
Fat per serve: 9g

Green beans with pork stir-fry

Green beans can be substituted by broccoli flowerettes.

Ingredients
2 teaspoons olive oil
1 onion chopped
400g lean pork, cut into strips
2 teaspoons cornflour
1 tablespoon dried shrimp, chopped
2 tablespoons mustard pickle
¼ cup white wine
2 teaspoons soy sauce, low salt
4 cups green beans, sliced

Directions
Sprinkle soy sauce and cornflour on pork
Heat oil in wok, stir-fry onion, pork and shrimp
Add pickle and white wine
Simmer, Add beans and cook for 2 minutes
Serve

Serves 4
Fat per serve: 9g

Sweet and sour pork

This is an old favourite. Chicken, squid or white fish can be substituted for pork.

Ingredients
400g lean pork, diced
2 teaspoons olive oil
3 garlic cloves, crushed
1 cup pineapple, chopped
1 cup broccoli flowerettes
½ cup bamboo shoots
½ cup water chestnuts, sliced
½ red capsicum, diced
1 cup chicken stock
1 tablespoon vinegar
1 tablespoon honey
1 tablespoon cornflour
2 teaspoons soy sauce, low salt

Directions
1. Heat oil in wok, fry off garlic, pork and vegetables.
2. Combine other ingredients and add to pork mixture. Stir until boiling.
3. Simmer 3 minutes
4. Serve with plain rice.

Serves 4
Fat per serve: 9g

Chicken and mushrooms stir-fry

Chinese dried mushrooms can be used. They need to be soaked in hot water for 30 minutes.

Ingredients
400 g chicken breast meat
1 onion, chopped
1 garlic clove, crushed
1 tablespoon olive oil
2 celery stalks, chopped
1 cup green beans, sliced
1 cup mushrooms, sliced
1 tablespoon ginger root, finely chopped
1 tablespoon soy sauce, low salt
1 cup chicken stock
2 tablespoons cornflour
Garnish: 1 tablespoon chopped parsley

Directions
1. Remove fat and skin from chicken. Slice meat into strips.
2. Heat oil in wok and stir-fry onion, garlic and meat.
3. Add vegetables and flavourings. Stir-fry 2 minutes.
4. Blend cornflour with stock and pour over meat and vegetables. Simmer 2 minutes. Garnish with parsley.

Serves 4
Fat per serve: 8 g

Stir-fry chicken and prawns

Squid or any white fish can be used instead of prawns.

Ingredients
300g chicken meat
16 prawns (250 g)
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, crushed
2 teaspoons ginger root, crushed
1 cup snow peas
1 cup carrot, rings
1 cup bamboo shoots, sliced
¼ cup chicken stock

Directions
1. Remove fat from chicken and cut meat into bite sized pieces.
2. Remove prawn shells, de-vein and wash. Cut prawns in half
3. Heat oil in wok, fry off garlic, onion and ginger.
4. Stir-fry chicken meat then vegetables.
5. Add enough chicken stock to cover base of wok. Simmer 2 minutes. Add prawns and reheat. Serve at once.

Serves 4
Fat per serve: 8g

Oysters with black beans

Any white fish can be substituted for oysters. All fish toughens and loses flavour if over-cooked.

Ingredients
400 g oysters, shelled and rinsed
2 teaspoons olive oil
1 onion, chopped
1 garlic clove, crushed
1 teaspoons ginger root, chopped
2 tablespoons black beans
2 tablespoons soy sauce, low salt
2 cups broccoli flowerettes
2 tablespoons water
2 tablespoons cornflour

Directions
1. Heat wok, add oil and stir-fry onion, garlic, ginger, black beans and soy sauce.
2. Add broccoli and stir-fry 2 minutes
3. Thicken stir-fry foods with water and cornflour
4. Add oysters and simmer mixture to heat through. Serve immediately.

Serves 4
Fat per serve: 5g

Crab stir fry

The crab is served in a sweet and sour tomato sauce. King prawns can be used instead of crab.

Ingredients
3 small crabs (750 g)
½ cup white wine
2 teaspoon ginger root, chopped
2 teaspoons cornflour
1 tablespoon olive oil
1 cup snow peas
2 cups Chinese cabbage, sliced

Sauce
2 tablespoons vinegar
1 tablespoon honey
2 tablespoons water
2 tablespoons tomato chilli and garlic sauce

Directions
1. Remove upper shell of crab’s body. Rinse crab meat with water removing any dirty extraneous matter. Cut crab into big pieces through the shell. Marinade 20 minutes in white wine and ginger.
2. Heat oil in wok and stir-fry crab. Remove crab from wok.
3. Stir-fry vegetables.
4. Add cornflour to wine and ginger marinade and add to pan along with sauce ingredients. Simmer
5. Add crab meat and serve.

Serves 4
Fat per serve: 6g

Stir-fry prawns with broccoli

Scallops, baby octopus or squid can replace prawns.

Ingredients
20 prawns (350 g)
1 tablespoon olive oil
1 onion, chopped
3 garlic cloves, crushed
2 teaspoons ginger root, chopped
2 teaspoons red chilli, finely chopped
2 cups broccoli flowerettes
2 tomatoes, chopped
Garnish: chilli garlic sauce (available commercially)

Directions
1. Remove prawns from shells, de-vein and rinse under water. Make 2 shallow cuts across back of each prawn. This allows for curling when cooking.
2. Heat oil in wok, stir-fry onion, garlic, ginger and red chilli.
3. Stir-fry broccoli and tomatoes.
4. Add prawns and heat. If food looks dry then add some water.
5. Serve. Place chilli garlic sauce in a small side dish.

Serves 4
Fat per serve: 4g