Any good ideas on how to make a stir fry exciting?!
Hi im going to start a diet and i do stir frys alot like add the usual mushrooms peppers onions baby corn prawns etc im getting bored it tasting the same anyone any ideas on how to make it a bit more exciting any good recipes many thanks in advanceWww@FoodAQ@Com
Answers:
"RICE-STICK-STIR-FRY" WITH BEAN CURD AND SHREDDED CHICKEN
8 oz!. white pressed bean curd, thinly
sliced
8 oz!. shredded chicken breasts
8 oz!. rice sticks, soaked in water
8 oz!. bean sprouts
3 cloves garlic, finely chopped
6 scallions, cut into 1-inch pieces
2 tbsp!. soy sauce
2 tbsp!. chili-garlic sauce
3 tbsp!. oil
2 tbsp!. oyster sauce
1/3 c!. grated Parmesan cheese
Salt and pepper to taste
Heat oil in a large skillet and fry the chicken with the garlic!. Add bean curd, bean sprouts and scallions!. Stir fry all together and add rest of ingredients except cheese!. Toss together until well mixed!. Adjust seasoning to taste!. Sprinkle Parmesan cheese generously onto each serving!.
CRISP & SPICY VEGGIE STIR FRY
1 c!. broccoli florets
1/2 c!. sliced onions
1/2 c!. green onions, sliced into 1
inch lengths
1/2 c!. sliced green pepper (lg!.
slices)
1 c!. cut up bok choy
2 lg!. sliced mushrooms
2 plum tomatoes, cut into 2 inch
lengths
1 tsp!. cayenne pepper
1 tsp!. ginger
2 tbsp!. tamari sauce
1 tbsp!. extra virgin olive oil
Wash all vegetables!. Separate the asparagus and broccoli from the rest of the vegetable!. Heat the olive oil in the hot wok!. When the oil begins to smoke, add the asparagus and broccoli!. Cook for 2 minutes, stirring constantly!. Add the remainder of the vegetables!. Continue to cook on a high heat, stirring vegetables thoroughly every 30 seconds!. When the broccoli and asparagus become a brilliant dark green color, add the ginger, cayenne and tamari and stir thoroughly!. Cook for one more minute and serve!. Single serving = 1 cup vegetables, 1 tablespoon oil!.
STIR FRY CHOP SUEY CHOW MEIN
1 or 2 boned chicken breasts
1/2 c!. cashews
1 pkg!. fresh Chinese noodles
Soy sauce
1/4 c!. sesame oil
2 tbsp!. vegetable oil (peanut or
butter flavored oil)
2 tbsp!. cornstarch in 1/2 c!. cold
water
Approximately 4 c!. ^cfresh^c
vegetables - mushrooms,
celery, green onions,
zucchini squash, snow peas
(stringed), bell pepper,
asparagus (in season), (or
any vegetable you prefer)
Cut chicken into 1/8 inch slices (can be done more easily if partially frozen)!. Sprinkle with soy sauce and marinate while preparing vegetables!. Wash and cut up fresh vegetables for cooking!. Start water for noodles and start wok heating!. Add sesame oil to wok!. When water boils, add noodles - cook 2 minutes!. Drain and start frying in skillet with vegetable oil!. When wok is hot, add chicken strips and cook until done - remove and add fresh vegetables - stir and cook about 1 minute - add 1 to 1 1/2 cups water, cover and cook 2 to 4 minutes - remove lid, add cashews and chicken - stir in cornstarch, water until thickened - turn off heat!. Serve immediately over fried noodles!.
STIR-FRY MARINADE
1 c!. soy sauce
1/4 c!. brown sugar
3-4 cloves garlic
1-2 tsp!. ginger root
Scallions or green onions, chopped
fine
1/4 c!. oil
Marinate beef for 20-45 minutes!. Marinate chicken 15-30 minutes before cooking in stir-fry!.
SWEET & SOUR SAUCE FOR STIR - FRY
1 c!. unsweetened pineapple juice
1/4 c!. white wine vinegar
1 tbsp!. soy sauce
1/3 c!. brown sugar
1/4 c!. catsup
2 tbsp!. cornstarch
1/4 c!. unsweetened pineapple juice
STIR FRY FAJITAS
2 whole chicken breasts, split, boned,
skinned
1 (8 oz!.) bottle Italian dressing
1 green pepper
1 med!.-sized onion, sliced
1 tomato, cut into thin wedges
8 (6 inch) flour tortillas, heated
Cut chicken into 1/4 inch slices; combine with dressing!. Cover; marinate in refrigerator several hours or overnight!. Drain chicken, reserving dressing!. Saute chicken for 7 to 10 minutes or until tender, stirring occasionally!. Drain chicken; set aside!. Combine peppers, onions and 2 tablespoons reserved dressing!. Saute 7 to 10 minutes or until crisp-tender, stirring after 2 minutes!. Add chicken and tomatoes; mix lightly!. Saute about 3 minutes or until hot!. Fill tortilla shells with chicken mixture and roll!. A slice of cheese placed in tortilla shell before chicken mixture is great, if desired!. Makes 4 servings!.
ITALIAN STIR FRY WITH LINGUINI
4 c!. water
4 oz!. linguini
1/2 tsp!. olive oil
1 tsp!. freshly pressed garlic
1/2 tsp!. each dried basil & oregano
1/2 c!. 1/2" cubes onion
1 c!. cubed bell pepper
1/2 c!. thinly sliced zucchini
1/2 tsp!. arrowroot or cornstarch
2 tbsp!. dry vermouth (or chicken
broth)
3/4 c!. halved cherry tomatoes
1 1/2 tsp!. chopped parsley
1 tbsp!. grated Parmesan cheese
1!. Boil pasta 12 to 15 minutes!. 2!. Heat oil in skillet, add garlic, basil, oregano and cook 1 minute!. Add onion, bell pepper, zucchini, stir fry over high heat until vegetables are crisp and tender!. 3!. Stir arrowroot in vermouth or chicken broth!. Add vegetable mixture and cook until glazed!. 4!. Add pasta and toss to mix!. Top with tomatoes, parsley and cheese!. Serves 3!.
MANDARIN STIR FRY
1 lb!. boneless steak
1 bunch broccoli
2 cloves garlic
2 sm!. cans mandarin oranges, drained,
keep juice
2 tbsp!. oil
1/2 c!. cashews
1/2 c!. beef broth
2 tbsp!. soy sauce
1 tsp!. sesame seed
1/4 tsp!. red pepper flakes
2 1/2 tsp!. cornstarch
Cut meat in thin strips!. Cut broccoli into small florets!. Peel and slice broccoli stems; mince garlic!. In a wok or large skillet, heat 1 tablespoon oil over medium-high heat!. Add and stir cashews until brown, 1-2 minutes!. Remove!. Add another tablespoon oil and stir-fry meat about 2 minutes!. Remove!. Add broccoli and garlic; fry 1 minute!. Add 1/2 cup mandarin orange juice or water; cover and simmer 10 minutes!. Combine broth, soy sauce, seeds, pepper, and cornstarch!. Add to broccoli and add beef!. Bring to boil and cook uncovered 2-3 minutes or until thickened!. Add cashews and oranges; serve on rice!.
FRANKFURTER STIR - FRY
1 tsp!. vegetable oil
1/2 c!. sliced onion
6 oz!. frankfurters, cut diagonally
into 1 inch pieces
1/2 c!. snow peas, blanched
1/2 c!. julienne carrot, blanched
1/4 c!. diagonally sliced celery,
blanched
1 c!. canned pineapple chunks, no
sugar added
1 tsp!. soy sauce
1 tsp!. cornstarch, dissolved in 3
tbsp!. water
(Blanching consists of boiling briefly in lightly salted water!.) Heat oil in skillet; add onion and saute until tender!. Add frankfurters, snow peas, carrot and celery and cook, stirring constantly, for 5 minutes!. Add pineapple chunks and soy sauce; cook 2 minutes longer!. Stirring constantly, add dissolved cornstarch and cook until sauce thickens!. (Makes 2 servings, 412 calories per serving!.)
SQUASH RED PEPPER STIR FRY
3 c!. squash (yellow or zucchini)
1/2 med!. red pepper
1 sm!. onion
2 tsp!. oil
1/4 tsp!. salt
1/8 tsp!. pepper
In large bowl, combine vegetables!. Heat large skillet over medium heat until hot!. Add oil, heat until ripples!. Add vegetables, stir fry 5 to 6 minutes or until crisp tender!. Season with salt and pepper!. 30 calories!.
LEMON CHICKEN STIR-FRY
2 tbsp!. cornstarch
2 tsp!. chicken flavor instant bouillon
1 c!. water
1 tsp!. grated lemon peel
3 tbsp!. lemon juice
1 tbsp!. sugar or honey
STIR-FRY:
1 c!. diagonally sliced carrots
1 c!. diagonally sliced celery
2 tbsp!. water
1 c!. fresh pea pods
1 red bell pepper, cut into thin
strips
1 lb!. boneless skinless chicken
breasts, cut into thin strips
3 c!. hot cooked brown rice
6 green onions, cut diagonally into 1
1/2 inch pieces
In small bowl, combine cornstarch and bouillon; mix well!. Stir in remaining sauce ingredients; set aside!. Spray large non-stick skillet or wok with non-stick cooking spray!. Heat over medium-high heat until hot!. Stir-fry carrots and celery 1 minute!. Add 2 tablespoons water; cover and cook 2 to 3 minutes!. Add peas, bell pepper and green onions!. Cook and stir 2 minutes or until vegetables are crisp-tender; remove from skillet!. Spray same skillet with non-stick cooking spray!. Stir-fry chicken 5 minutes or until chicken is lightly browned and center is no longer pink!. Add sauce and vegetables; cook until thoroughly heated and slightly thickened, stirring occasionally!. Serve over rice!. (About 350 calories for complete dish) Serves 4!.Www@FoodAQ@Com
8 oz!. white pressed bean curd, thinly
sliced
8 oz!. shredded chicken breasts
8 oz!. rice sticks, soaked in water
8 oz!. bean sprouts
3 cloves garlic, finely chopped
6 scallions, cut into 1-inch pieces
2 tbsp!. soy sauce
2 tbsp!. chili-garlic sauce
3 tbsp!. oil
2 tbsp!. oyster sauce
1/3 c!. grated Parmesan cheese
Salt and pepper to taste
Heat oil in a large skillet and fry the chicken with the garlic!. Add bean curd, bean sprouts and scallions!. Stir fry all together and add rest of ingredients except cheese!. Toss together until well mixed!. Adjust seasoning to taste!. Sprinkle Parmesan cheese generously onto each serving!.
CRISP & SPICY VEGGIE STIR FRY
1 c!. broccoli florets
1/2 c!. sliced onions
1/2 c!. green onions, sliced into 1
inch lengths
1/2 c!. sliced green pepper (lg!.
slices)
1 c!. cut up bok choy
2 lg!. sliced mushrooms
2 plum tomatoes, cut into 2 inch
lengths
1 tsp!. cayenne pepper
1 tsp!. ginger
2 tbsp!. tamari sauce
1 tbsp!. extra virgin olive oil
Wash all vegetables!. Separate the asparagus and broccoli from the rest of the vegetable!. Heat the olive oil in the hot wok!. When the oil begins to smoke, add the asparagus and broccoli!. Cook for 2 minutes, stirring constantly!. Add the remainder of the vegetables!. Continue to cook on a high heat, stirring vegetables thoroughly every 30 seconds!. When the broccoli and asparagus become a brilliant dark green color, add the ginger, cayenne and tamari and stir thoroughly!. Cook for one more minute and serve!. Single serving = 1 cup vegetables, 1 tablespoon oil!.
STIR FRY CHOP SUEY CHOW MEIN
1 or 2 boned chicken breasts
1/2 c!. cashews
1 pkg!. fresh Chinese noodles
Soy sauce
1/4 c!. sesame oil
2 tbsp!. vegetable oil (peanut or
butter flavored oil)
2 tbsp!. cornstarch in 1/2 c!. cold
water
Approximately 4 c!. ^cfresh^c
vegetables - mushrooms,
celery, green onions,
zucchini squash, snow peas
(stringed), bell pepper,
asparagus (in season), (or
any vegetable you prefer)
Cut chicken into 1/8 inch slices (can be done more easily if partially frozen)!. Sprinkle with soy sauce and marinate while preparing vegetables!. Wash and cut up fresh vegetables for cooking!. Start water for noodles and start wok heating!. Add sesame oil to wok!. When water boils, add noodles - cook 2 minutes!. Drain and start frying in skillet with vegetable oil!. When wok is hot, add chicken strips and cook until done - remove and add fresh vegetables - stir and cook about 1 minute - add 1 to 1 1/2 cups water, cover and cook 2 to 4 minutes - remove lid, add cashews and chicken - stir in cornstarch, water until thickened - turn off heat!. Serve immediately over fried noodles!.
STIR-FRY MARINADE
1 c!. soy sauce
1/4 c!. brown sugar
3-4 cloves garlic
1-2 tsp!. ginger root
Scallions or green onions, chopped
fine
1/4 c!. oil
Marinate beef for 20-45 minutes!. Marinate chicken 15-30 minutes before cooking in stir-fry!.
SWEET & SOUR SAUCE FOR STIR - FRY
1 c!. unsweetened pineapple juice
1/4 c!. white wine vinegar
1 tbsp!. soy sauce
1/3 c!. brown sugar
1/4 c!. catsup
2 tbsp!. cornstarch
1/4 c!. unsweetened pineapple juice
STIR FRY FAJITAS
2 whole chicken breasts, split, boned,
skinned
1 (8 oz!.) bottle Italian dressing
1 green pepper
1 med!.-sized onion, sliced
1 tomato, cut into thin wedges
8 (6 inch) flour tortillas, heated
Cut chicken into 1/4 inch slices; combine with dressing!. Cover; marinate in refrigerator several hours or overnight!. Drain chicken, reserving dressing!. Saute chicken for 7 to 10 minutes or until tender, stirring occasionally!. Drain chicken; set aside!. Combine peppers, onions and 2 tablespoons reserved dressing!. Saute 7 to 10 minutes or until crisp-tender, stirring after 2 minutes!. Add chicken and tomatoes; mix lightly!. Saute about 3 minutes or until hot!. Fill tortilla shells with chicken mixture and roll!. A slice of cheese placed in tortilla shell before chicken mixture is great, if desired!. Makes 4 servings!.
ITALIAN STIR FRY WITH LINGUINI
4 c!. water
4 oz!. linguini
1/2 tsp!. olive oil
1 tsp!. freshly pressed garlic
1/2 tsp!. each dried basil & oregano
1/2 c!. 1/2" cubes onion
1 c!. cubed bell pepper
1/2 c!. thinly sliced zucchini
1/2 tsp!. arrowroot or cornstarch
2 tbsp!. dry vermouth (or chicken
broth)
3/4 c!. halved cherry tomatoes
1 1/2 tsp!. chopped parsley
1 tbsp!. grated Parmesan cheese
1!. Boil pasta 12 to 15 minutes!. 2!. Heat oil in skillet, add garlic, basil, oregano and cook 1 minute!. Add onion, bell pepper, zucchini, stir fry over high heat until vegetables are crisp and tender!. 3!. Stir arrowroot in vermouth or chicken broth!. Add vegetable mixture and cook until glazed!. 4!. Add pasta and toss to mix!. Top with tomatoes, parsley and cheese!. Serves 3!.
MANDARIN STIR FRY
1 lb!. boneless steak
1 bunch broccoli
2 cloves garlic
2 sm!. cans mandarin oranges, drained,
keep juice
2 tbsp!. oil
1/2 c!. cashews
1/2 c!. beef broth
2 tbsp!. soy sauce
1 tsp!. sesame seed
1/4 tsp!. red pepper flakes
2 1/2 tsp!. cornstarch
Cut meat in thin strips!. Cut broccoli into small florets!. Peel and slice broccoli stems; mince garlic!. In a wok or large skillet, heat 1 tablespoon oil over medium-high heat!. Add and stir cashews until brown, 1-2 minutes!. Remove!. Add another tablespoon oil and stir-fry meat about 2 minutes!. Remove!. Add broccoli and garlic; fry 1 minute!. Add 1/2 cup mandarin orange juice or water; cover and simmer 10 minutes!. Combine broth, soy sauce, seeds, pepper, and cornstarch!. Add to broccoli and add beef!. Bring to boil and cook uncovered 2-3 minutes or until thickened!. Add cashews and oranges; serve on rice!.
FRANKFURTER STIR - FRY
1 tsp!. vegetable oil
1/2 c!. sliced onion
6 oz!. frankfurters, cut diagonally
into 1 inch pieces
1/2 c!. snow peas, blanched
1/2 c!. julienne carrot, blanched
1/4 c!. diagonally sliced celery,
blanched
1 c!. canned pineapple chunks, no
sugar added
1 tsp!. soy sauce
1 tsp!. cornstarch, dissolved in 3
tbsp!. water
(Blanching consists of boiling briefly in lightly salted water!.) Heat oil in skillet; add onion and saute until tender!. Add frankfurters, snow peas, carrot and celery and cook, stirring constantly, for 5 minutes!. Add pineapple chunks and soy sauce; cook 2 minutes longer!. Stirring constantly, add dissolved cornstarch and cook until sauce thickens!. (Makes 2 servings, 412 calories per serving!.)
SQUASH RED PEPPER STIR FRY
3 c!. squash (yellow or zucchini)
1/2 med!. red pepper
1 sm!. onion
2 tsp!. oil
1/4 tsp!. salt
1/8 tsp!. pepper
In large bowl, combine vegetables!. Heat large skillet over medium heat until hot!. Add oil, heat until ripples!. Add vegetables, stir fry 5 to 6 minutes or until crisp tender!. Season with salt and pepper!. 30 calories!.
LEMON CHICKEN STIR-FRY
2 tbsp!. cornstarch
2 tsp!. chicken flavor instant bouillon
1 c!. water
1 tsp!. grated lemon peel
3 tbsp!. lemon juice
1 tbsp!. sugar or honey
STIR-FRY:
1 c!. diagonally sliced carrots
1 c!. diagonally sliced celery
2 tbsp!. water
1 c!. fresh pea pods
1 red bell pepper, cut into thin
strips
1 lb!. boneless skinless chicken
breasts, cut into thin strips
3 c!. hot cooked brown rice
6 green onions, cut diagonally into 1
1/2 inch pieces
In small bowl, combine cornstarch and bouillon; mix well!. Stir in remaining sauce ingredients; set aside!. Spray large non-stick skillet or wok with non-stick cooking spray!. Heat over medium-high heat until hot!. Stir-fry carrots and celery 1 minute!. Add 2 tablespoons water; cover and cook 2 to 3 minutes!. Add peas, bell pepper and green onions!. Cook and stir 2 minutes or until vegetables are crisp-tender; remove from skillet!. Spray same skillet with non-stick cooking spray!. Stir-fry chicken 5 minutes or until chicken is lightly browned and center is no longer pink!. Add sauce and vegetables; cook until thoroughly heated and slightly thickened, stirring occasionally!. Serve over rice!. (About 350 calories for complete dish) Serves 4!.Www@FoodAQ@Com
Putting in a finely chopped 1cm (1/2 inch) "knobble" of fresh ginger and/or a finely chopped clove of garlic will certainly make them taste a lot more interesting (and authentic)!.
also invest in some dark soy sauce and rice wine for cooking, and light soy sauce and sesame oil for seasoning!. You can use either the light soy sauce or the sesame oil or a combination of the two, so you can have fun experimenting a bit!.
Five spice powder is also useful, but don't go mad with it, or everything ends up tasting of five spice powder!.
STIR FRIED BEEF IN BLACK BEAN SAUCE
Serves 2
INGREDIENTS
250g of beef
? a bunch of spring onions
112g (? a 225g tin) of bamboo shoots
1 tablespoon of sunflower oil
120g sachet of black bean sauce
METHOD
Cut the beef into very thin strips!. Wash the spring onions, cut off the root ends and leaves, peel off and discard any dried up or slimy outer leaves, then chop into 1cm (? inch) pieces!. Open the tin of bamboo shoots and drain off the liquid!.
Put the oil into a frying pan or wok on a medium heat!. Add the beef!. Fry for about 3 minutes until cooked!. Stir frequently to stop it sticking!. Add the spring onions!. Continue to fry for another minute!. Stir frequently to stop it sticking!. Add the bamboo shoots and black bean sauce!. Continue to fry for another minute!. Stir frequently to stop it sticking!.
ADDITIONS & ALTERNATIVES
Use pork instead of the beef!. Add 112g (? a 225g tin) of water chestnuts!. Add ? a sweet pepper, cut into slices (see below)!. Serve with boiled rice or noodles!.
STIR FRIED VEGETABLES
Serves 2
INGREDIENTS
112g (? a 225g tin) of bamboo shoots
112g (? a 225g tin) of water chestnuts
50g of mange tout peas
125g (? a 250g pack) of bean sprouts
? a bunch of spring onions
? a red sweet pepper
1 clove of garlic
1 tablespoon of sunflower oil
1 tablespoon of dark soy sauce*
METHOD
Open the tins of bamboo shoots and water chestnuts and drain off the liquid!. Wash the mange tout peas!. Wash and drain the bean sprouts!. Wash the spring onions, cut off the root ends and leaves, peel off and discard any dried up or slimy outer leaves, then shred them!. Wash the sweet pepper and cut it into slices (see below)!. Peel the garlic and chop it into tiny pieces!.
Put the sunflower oil into a frying pan or wok on a medium heat!. Add the garlic!. Stir frequently to stop it sticking!. Add the bamboo shoots, mange tout peas, spring onion, sweet pepper and water chestnuts!. Stir thoroughly, so everything gets coated in the oil, for about 30 seconds!. Add the bean sprouts and stir thoroughly for another 10 seconds!. Add the soy sauce and stir thoroughly for another couple of minutes!.
ADDITIONS & ALTERNATIVES
Add ? a teaspoon of five spice powder at the same time as the garlic!. Add ? a tablespoon of dry sherry or rice wine at the same time as the soy sauce!.
You can add almost any vegetable that you happen to have around and needs using up!. Baby sweet corn, broccoli, cabbage leaves, carrots, cauliflower, lettuce leaves and mushrooms are particularly suitable!. Cut the carrot into matchstick-sized strips, and everything else into 1cm (? inch) pieces!. The leaves and mushrooms should be cooked for about 2 minutes, and everything else for about 3 minutes!.
TIPS
This cooks very quickly, so the secret is to get all the ingredients prepared and measured out beforehand, and then put them on plates or in bowls in the order that they go into the pan or wok!.
Serve as a side dish, or with boiled rice or noodles!. Rice will take longer to cook than the stir fry, so put it on while you are preparing the ingredients!.
HOW TO CUT A ROUND SWEET PEPPER INTO STRAIGHT SLICES
Cut the top and bottom off but don’t throw them away!. Remove and discard the middle bit with the seeds!. Make a cut down the pepper!. Open it out!. The round pepper is now a rectangular pepper!. Cut into slices!. Cut the stalk out of the top end and then chop it and the bottom end into tiny pieces!. Add the chopped pepper to the dish!.
* Dark soy sauce is mainly used for cooking, as its flavour develops with heating!. Light soy sauce is mainly used for seasoning!.Www@FoodAQ@Com
also invest in some dark soy sauce and rice wine for cooking, and light soy sauce and sesame oil for seasoning!. You can use either the light soy sauce or the sesame oil or a combination of the two, so you can have fun experimenting a bit!.
Five spice powder is also useful, but don't go mad with it, or everything ends up tasting of five spice powder!.
STIR FRIED BEEF IN BLACK BEAN SAUCE
Serves 2
INGREDIENTS
250g of beef
? a bunch of spring onions
112g (? a 225g tin) of bamboo shoots
1 tablespoon of sunflower oil
120g sachet of black bean sauce
METHOD
Cut the beef into very thin strips!. Wash the spring onions, cut off the root ends and leaves, peel off and discard any dried up or slimy outer leaves, then chop into 1cm (? inch) pieces!. Open the tin of bamboo shoots and drain off the liquid!.
Put the oil into a frying pan or wok on a medium heat!. Add the beef!. Fry for about 3 minutes until cooked!. Stir frequently to stop it sticking!. Add the spring onions!. Continue to fry for another minute!. Stir frequently to stop it sticking!. Add the bamboo shoots and black bean sauce!. Continue to fry for another minute!. Stir frequently to stop it sticking!.
ADDITIONS & ALTERNATIVES
Use pork instead of the beef!. Add 112g (? a 225g tin) of water chestnuts!. Add ? a sweet pepper, cut into slices (see below)!. Serve with boiled rice or noodles!.
STIR FRIED VEGETABLES
Serves 2
INGREDIENTS
112g (? a 225g tin) of bamboo shoots
112g (? a 225g tin) of water chestnuts
50g of mange tout peas
125g (? a 250g pack) of bean sprouts
? a bunch of spring onions
? a red sweet pepper
1 clove of garlic
1 tablespoon of sunflower oil
1 tablespoon of dark soy sauce*
METHOD
Open the tins of bamboo shoots and water chestnuts and drain off the liquid!. Wash the mange tout peas!. Wash and drain the bean sprouts!. Wash the spring onions, cut off the root ends and leaves, peel off and discard any dried up or slimy outer leaves, then shred them!. Wash the sweet pepper and cut it into slices (see below)!. Peel the garlic and chop it into tiny pieces!.
Put the sunflower oil into a frying pan or wok on a medium heat!. Add the garlic!. Stir frequently to stop it sticking!. Add the bamboo shoots, mange tout peas, spring onion, sweet pepper and water chestnuts!. Stir thoroughly, so everything gets coated in the oil, for about 30 seconds!. Add the bean sprouts and stir thoroughly for another 10 seconds!. Add the soy sauce and stir thoroughly for another couple of minutes!.
ADDITIONS & ALTERNATIVES
Add ? a teaspoon of five spice powder at the same time as the garlic!. Add ? a tablespoon of dry sherry or rice wine at the same time as the soy sauce!.
You can add almost any vegetable that you happen to have around and needs using up!. Baby sweet corn, broccoli, cabbage leaves, carrots, cauliflower, lettuce leaves and mushrooms are particularly suitable!. Cut the carrot into matchstick-sized strips, and everything else into 1cm (? inch) pieces!. The leaves and mushrooms should be cooked for about 2 minutes, and everything else for about 3 minutes!.
TIPS
This cooks very quickly, so the secret is to get all the ingredients prepared and measured out beforehand, and then put them on plates or in bowls in the order that they go into the pan or wok!.
Serve as a side dish, or with boiled rice or noodles!. Rice will take longer to cook than the stir fry, so put it on while you are preparing the ingredients!.
HOW TO CUT A ROUND SWEET PEPPER INTO STRAIGHT SLICES
Cut the top and bottom off but don’t throw them away!. Remove and discard the middle bit with the seeds!. Make a cut down the pepper!. Open it out!. The round pepper is now a rectangular pepper!. Cut into slices!. Cut the stalk out of the top end and then chop it and the bottom end into tiny pieces!. Add the chopped pepper to the dish!.
* Dark soy sauce is mainly used for cooking, as its flavour develops with heating!. Light soy sauce is mainly used for seasoning!.Www@FoodAQ@Com
The source below has the following stir fry seasonings!.
Balti Stir Fry Mix
Thai Stir Fry
plus you can use Chinese 5 Spice / Jalfrezi Mix or Cajun seasoning in a stir fry!. Or add individual ingredients like crushed chillis, sesame seeds etc!.
All packets are 84p each and make lots of meals per packet!.
The key to more exciting cooking is not the basic ingredients but the spices and seasonings you add in!.Www@FoodAQ@Com
Balti Stir Fry Mix
Thai Stir Fry
plus you can use Chinese 5 Spice / Jalfrezi Mix or Cajun seasoning in a stir fry!. Or add individual ingredients like crushed chillis, sesame seeds etc!.
All packets are 84p each and make lots of meals per packet!.
The key to more exciting cooking is not the basic ingredients but the spices and seasonings you add in!.Www@FoodAQ@Com
Use ginger, chinese five spice, lemon or lime!. You could also add garlic, chopped tomatoes, slices of courgette, bean sprouts, cabbage!. Have a good look round the vegetable section in your local supermarket and experiment!Www@FoodAQ@Com
add some chillies to make it spicy
or some chicken tikka sauce
or!.!.!.!.
um!.!.!.!.!.quorn chunks
or a different meat
a sprinkle of lemon juice!?
sesame seeds (the idea just popped into my head!.!.!.theyre health arent they!?)
i also know someone who added mango (weird i know) and they said stir fried mango tastes quite niceWww@FoodAQ@Com
or some chicken tikka sauce
or!.!.!.!.
um!.!.!.!.!.quorn chunks
or a different meat
a sprinkle of lemon juice!?
sesame seeds (the idea just popped into my head!.!.!.theyre health arent they!?)
i also know someone who added mango (weird i know) and they said stir fried mango tastes quite niceWww@FoodAQ@Com
water chestnuts, fresh ginger, peanuts, bamboo shoots, Thai peanut sauce, fresh herbs, fresh garlic, fresh lime squeezed over it!.!.!.yum!Www@FoodAQ@Com
Add some hoisin sauce, soy sauce, bamboo shoots, water chestnuts, cashew nuts, tofu!.Www@FoodAQ@Com
add either chillis, lemon grass, or a tin of tomatoes right at the end!. I know thats not traditional but its really nice!.Www@FoodAQ@Com
sounds good try adding sweet chilli sauce!.!.!.helps speed up metabolism and its tasty,can buy it at most supermarkets!.!.xWww@FoodAQ@Com
Go to a good stir fry restaurant!.Www@FoodAQ@Com
use chicken and shrimp!.Www@FoodAQ@Com
How about adding a Thai spin to it!.!.!.!.
THAI CURRY STIR-FRY
1/2 cup fat-free, reduced-sodium chicken broth
2 teaspoons cornstarch
1-1/2 teaspoons curry powder
2 teaspoons reduced-sodium soy sauce
1/8 teaspoon red pepper flakes
nonstick olive oil cooking spray
3 green onions, sliced
2 cloves garlic, minced
2 cups broccoli florets
2/3 cup sliced carrot
1-1/2 teaspoons olive oil
6 ounces boneless skinless chicken breast, cut into bite-size pieces
2/3 cup hot cooked rice, prepared without salt
1!. Stir together broth, cornstarch, curry powder, soy sauce and red pepper!. Set aside!.
2!. Spray nonstick wok or large nonstick skillet with cooking spray!. Heat over medium-high heat!. Add onions and garlic; stir-fry 1 minute!. Remove from wok!.
3!. Add broccoli and carrot to wok; stir-fry 2 to 3 minutes or until crisp-tender!. Remove from wok!.
4!. Add oil to hot wok!. Add chicken and stir-fry 2 to 3 minutes or until no longer pink!. Stir broth mixture!. Add to wok!. Cook and stir until broth mixture comes to a boil and thickens slightly!. Return all vegetables to wok!. Heat through!.
5!. Serve remaining chicken mixture with rice!.
also, you could do a mediterranean stir fry, with eggplant, zucchini, carrots, chick peas, and use fresh or canned tomatoes for your liquid!.!.!.!.!.!.Www@FoodAQ@Com
THAI CURRY STIR-FRY
1/2 cup fat-free, reduced-sodium chicken broth
2 teaspoons cornstarch
1-1/2 teaspoons curry powder
2 teaspoons reduced-sodium soy sauce
1/8 teaspoon red pepper flakes
nonstick olive oil cooking spray
3 green onions, sliced
2 cloves garlic, minced
2 cups broccoli florets
2/3 cup sliced carrot
1-1/2 teaspoons olive oil
6 ounces boneless skinless chicken breast, cut into bite-size pieces
2/3 cup hot cooked rice, prepared without salt
1!. Stir together broth, cornstarch, curry powder, soy sauce and red pepper!. Set aside!.
2!. Spray nonstick wok or large nonstick skillet with cooking spray!. Heat over medium-high heat!. Add onions and garlic; stir-fry 1 minute!. Remove from wok!.
3!. Add broccoli and carrot to wok; stir-fry 2 to 3 minutes or until crisp-tender!. Remove from wok!.
4!. Add oil to hot wok!. Add chicken and stir-fry 2 to 3 minutes or until no longer pink!. Stir broth mixture!. Add to wok!. Cook and stir until broth mixture comes to a boil and thickens slightly!. Return all vegetables to wok!. Heat through!.
5!. Serve remaining chicken mixture with rice!.
also, you could do a mediterranean stir fry, with eggplant, zucchini, carrots, chick peas, and use fresh or canned tomatoes for your liquid!.!.!.!.!.!.Www@FoodAQ@Com