STIR FRIED VEGETABLES

Introduction

Quick cooking at high heat serves to preserve the nutritional value as well as the flavours and textures of vegetables. Stir-frying is the perfect example.

Introduction

Quick cooking at high heat serves to preserve the nutritional value as well as the flavours and textures of vegetables. Stir-frying is the perfect example.

Serves: 4

Difficulty rating: 1/3

Preparation time: 15 mins

Cooking time: 4 mins

Special equipment: Wok or large sauté pan with lid

Planning ahead: The vegetables can be cut up a few hours ahead of time, but not too far in advance, or they will lose their freshness.

Ingredients

30g 2 tbsp Groundnut oil 10g 2 tsp Sesame seed oil 8g 2 cloves Garlic, peeled and finely chopped 10g 1 piece Ginger (3cm), peeled and finely chopped 10g 1 small Red chilli, deseeded and finely chopped 100g 1 Red pepper, deseeded and sliced (*1) 90g 1 large Carrot, sliced 1 head Pak choi 100g Sugar snap peas 1 Courgette, sliced 4 Spring onions, finely sliced 50g Soy sauce 60ml 4 tbsp Water 10g 2 tsp Sesame seed oil (optional)

Method

In a large frying pan or wok add the oil, when it is very hot (just before smoking point), toss in the garlic, ginger and chilli. Then add the red peppers and carrots; sauté for 2 minutes. Add the pak choi, sugar snap peas, courgettes, spring onions and fry for a further 2 minutes. Pour in soy sauce, then add the water and cook for a further minute or until the vegetables are tender. Taste and adjust the seasoning if necessary.

Chef’s notes

(*1) When slicing the vegetables, cut them into small pieces, because of the short cooking time, and cut them the same size, in order to cook them evenly. Variations: Some toasted sesame seeds and a squeeze of lime would be a very welcome addition to this stir fry. Thinly sliced chicken, beef or pork or some fresh tiger prawns marinated in some finely chopped garlic, chilli and ginger would add to this stir fry for a more substantial dish; flash fry for 2 minutes and drain onto a plate before adding to the cooked vegetables.

Nutrition Facts

Cooking causes desirable changes to ingredients such as protein coagulation, starch swelling, textural softening and formation of aroma components. However, undesirable changes also occur such as loss of vitamins and minerals, flavour and texture.

Nutritional highlights

Through the quick cooking technique you retain the maximum nutritional content of the vegetables as certain nutrients such as B vitamins and vitamin C are heat sensitive.