Taste USA: Stir-Fry

Monday, July 4, 2016

pork, apple and ginger stir-fry

How to make pork, apple and ginger stir-fry recipe - Calories per serving 357

Serves 4

Preparation time 15 minutes, Cooking time 12–15 minutes

Ingredients:
2 tablespoons sesame seeds
1 tablespoon coconut oil
300 g (10 oz) pork fillet, in strips
2 garlic cloves, chopped
5 cm (2 inch) piece of fresh root ginger, peeled and cut into matchsticks
1 green chilli, deseeded and chopped
2 apples, cored and cut into wedges
2 carrots, peeled and cut into matchsticks
150 g (5 oz) broccoli florets
300 g (10 oz) ribbon rice noodles
juice of 1 lime

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden and toasted. Set aside.

Heat the oil in a wok or large frying pan, add the pork and stir-fry for 6–8 minutes until lightly browned. Add the garlic, ginger, chilli, apples and vegetables and stirfry for a further 4–5 minutes, or until the pork is cooked through.

Meanwhile, cook the noodles according to the packet instructions, then add to the stir-fry with the lime juice and toss all the ingredients together.

Serve sprinkled with the toasted sesame seeds.

For grilled pork steaks with apple & ginger coleslaw, cook 4 x 150 g (5 oz) pork steaks under a preheated hot grill for 3–4 minutes on each side, or until cooked through. Meanwhile, finely slice 1 small white cabbage, 2 celery sticks and 1 cored and deseeded red pepper and place in a bowl. Add 2 peeled and grated carrots and 2 peeled, cored and grated apples and mix well. Mix together 2
tablespoons natural yogurt, a 2.5 cm (1 inch) piece of fresh root ginger, peeled and grated, and 1 tablespoon gluten-free mayonnaise in a small bowl, then stir into the coleslaw with 2 tablespoons chopped coriander. Serve with the grilled pork. Calories per serving 386

pork, apple and ginger stir-fry

Thursday, June 23, 2016

scallops with noodle stir-fry and watercress

How to make scallops with noodle stir-fry and watercress recipe - Each serving provides 412 calories, 19 g protein, 16 g fat (2 g saturated fat), 46 g carbohydrate (5 g sugars), 7 g fiber, 198 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 cup (200 g) dried thin egg noodles
2/3 pound (300 g) scallops
1 clove garlic, crushed
grated zest of 1 lemon
1 teaspoon (5 ml) English mustard
4 sprigs fresh tarragon
3 tablespoons (45 ml) olive oil
2 1/2 cups (600 g) ready-to-use stir-fry vegetables, such as broccoli, peppers, zucchini and cabbage
2/3 cup (150 g) watercress, trimmed

Method:
1 Put the noodles in a large heatproof bowl and cover generously with boiling water. Cover and set aside for 5 minutes, or until softened.

2 Cut the scallops in half widthwise and put into a bowl. Add the garlic, lemon zest, mustard, tarragon and 2 tablespoons (30 ml) of the oil. Mix well and set aside.

3 Heat the remaining oil in a wok or large frying pan over medium heat, add the vegetables and stir-fry for 5 minutes.

4 Drain the noodles, wipe the bowl with paper towels and return the noodles to the warm bowl. Add the vegetables and mix well. Set aside.

5 Add the scallops to the wok, along with all the marinade, and cook for 2–3 minutes, turning the scallops once, then remove from the wok. Divide the vegetable and noodle mixture among four large plates, and arrange the scallops and watercress on the plates.

6 Add 1/3 cup (75 ml) water to the wok and bring to a boil, stirring to loosen all the browned bits. Boil hard for a few seconds and spoon the boiling juices over the watercress to wilt it slightly. Serve immediately.

scallops with noodle stir-fry and watercress

Wednesday, June 22, 2016

stir-fried squid with chile and fresh ginger

How to make stir-fried squid with chile and fresh ginger recipe - Each serving provides 511 calories, 31 g protein, 12 g fat (2 g saturated fat), 64 g carbohydrate (3 g sugars), 5 g fiber, 439 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 1/2 cups (300 g) basmati rice
2 tablespoons (30 ml) sunflower oil
2 red chilies, seeded and thinly sliced
2 cloves garlic, crushed
1 tablespoon (15 ml) finely grated fresh ginger
1 orange pepper, seeded and diced
1 cup (200 g) baby corn, halved diagonally
1 cup (200 g) small broccoli florets, halved
1 pound (500 g) fresh calamari (squid) rings
2 tablespoons (30 ml) low-sodium soy sauce
10 scallions, thinly sliced

Method:
1 Bring a large saucepan of water to a boil, add rice and cook until tender.

2 Heat the oil in a wok or heavy-bottom frying pan over medium heat and stir-fry chilies, garlic and ginger for 2 minutes. Add the pepper, corn and broccoli and stir-fry for 3–4 minutes, or until the broccoli is almost tender.

3 Add the squid and stir-fry for 1–2 minutes, or until just opaque. Add soy sauce and 2 tablespoons (30 ml) water and scatter scallions over all. Cook until bubbling and serve immediately with the rice.

SQUID, or calamari, is an excellent source of low-fat protein and vitamin B12.
BROCCOLI is an excellent source of beta-carotene, vitamin C and vitamin E—all powerful antioxidants that help to protect the body’s cells against the damaging effects of free radicals.

stir-fried squid with chile and fresh ginger

stir-fried scallops and shrimp

How to make stir-fried scallops and shrimp recipe - For a quick and delicious meal, this Asian seafood stir-fry is hard to beat. It requires very little oil, and the seaweed and vegetables add lots of flavor and texture. Pickled ginger is readily available in larger supermarkets.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS 10 MINUTES SOAKING, COOKING: 5 MINUTES

Ingredients:
1 tablespoon (5 g) dried wakame seaweed
1 1/3 cups (350 g) fresh thin egg noodles
juice of 1 lemon or 1 lime
2 teaspoons (10 ml) honey
1 tablespoon (15 ml) low-sodium soy sauce
4 scallops, about 1/2 pound (200 g) total, quartered
24 peeled raw shrimp, about 6 ounces (170 g) total, tails left on if desired
2 teaspoons (10 ml) sunflower oil
1 teaspoon (5 ml) sesame oil
5 ounces (150 g) bok choy, leaves separated
3 1/3 cups (300 g) bean sprouts, trimmed
3 teaspoons (15 ml) pickled ginger

Method:
1 Put the wakame in a bowl, cover with 11/4 cups (300 ml) cold water and leave for 8–10 minutes to rehydrate; drain well. Put the noodles in a large bowl and add enough boiling water to cover them generously. Let soak for 4 minutes, or according to the package instructions, until tender. Drain when they are ready.

2 Meanwhile, combine the lemon juice, honey and half of the soy sauce. Pour the marinade over the scallops and shrimp and set aside to marinate for 5 minutes.

3 Drain the scallops and shrimp, reserving the marinade, and pat dry with paper towels. Heat a wok or heavy-bottom frying pan over medium–high heat, add the combined sunflower and sesame oils and swirl to coat the wok. Add the scallops and shrimp and stir-fry for 2–3 minutes, or until the shrimp have just turned pink and the scallops are opaque. Remove from the wok and set aside.

4 Add the bok choy, bean sprouts, reserved marinade, remaining soy sauce and the pickled ginger to the wok and stir-fry for 1–2 minutes.

5 Return the scallops and shrimp to the wok, add the wakame and stir-fry for 1 minute, or until just heated through. Serve with the egg noodles.

Each serving provides
369 calories, 26 g protein, 6 g fat (1 g saturated fat), 53 g carbohydrate (5 g sugars), 5 g fiber, 436 mg sodium

Food Fact
WAKAME is usually sold dried and is rehydrated with water before using. It contains essential minerals, such as calcium, phosphorus, magnesium and iodine.

stir-fried scallops and shrimp

hoisin beef stir-fry

How To Make hoisin beef stir-fry recipe - Each serving provides 521 calories, 34 g protein, 18 g fat (4 g saturated fat), 56 g carbohydrate (10 g sugars), 7 g fiber, 421 mg sodium

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
3/4 cup (170 g) dried egg noodles
1 tablespoon (15 ml) sunflower oil
2 large cloves garlic, finely shredded
1 teaspoon (5 ml) grated fresh ginger
1 large red pepper, seeded and thinly sliced
1/2 cup (125 g) small button mushrooms, halved
1 sirloin steak, about 1/2 pound (200 g), trimmed of fat and cut into thin strips
1/2 cup (85 g) snow peas, halved lengthwise
4 scallions, sliced
1 tablespoon (15 ml) hoisin sauce
2 teaspoons (10 ml) light soy sauce
1/2 teaspoon (2 ml) sesame oil (optional)
shredded scallions, to garnish

Method:
1 Prepare the noodles according to the package instructions.

2 Meanwhile, heat the oil in a wok or large frying pan over medium heat, add the garlic and ginger and cook briefly to release their flavor. Add the pepper and mushrooms and stir-fry over high heat for 2–3 minutes, or until the vegetables are starting to soften.

3 Add the strips of steak, snow peas and the scallions and stir-fry for another 1–2 minutes, or until the meat just turns from pink to brown.

4 Add the hoisin sauce, soy sauce and 2 tablespoons (30 ml) water to the wok and stir well until bubbling; drizzle with sesame oil, if using. Drain the noodles. Serve the stir-fry on the noodles and garnish with the scallions.

hoisin beef stir-fry

Tuesday, June 21, 2016

Stir-Fried Beef with Noodles

How To Make Stir-Fried Beef with Noodles Recipe - Tangy tamarind and fresh lemongrass infuse a Thai-inspired sauce for tender beef strips and rice noodles. With snow peas and baby corn adding color and crunch, as well as an all-important vegetable balance, this is a quick and tasty meal.

SERVES: 2

PREPARATION: 15 MINUTES, PLUS 10 MINUTES SOAKING, COOKING: 10 MINUTES

Ingredients:
1/2 teaspoon (2 ml) tamarind paste
2 tablespoons (30 ml) boiling water
2 teaspoons (10 ml) low-sodium soy sauce, plus extra to serve
1 teaspoon (5 ml) sesame oil
2 teaspoons (10 ml) rice wine (sake or mirin) or sherry
1/2 cup (90 g) thin dried rice noodles, such as vermicelli
1 tablespoon (15 ml) sunflower oil
1/2 pound (250 g) lean rump steak, trimmed and cut into strips
1 small onion, cut into wedges
2 teaspoons (10 ml) finely chopped lemongrass
1 red chile, seeded and finely chopped
2 large cloves garlic, crushed
1/2 cup (100 g) snow peas, halved diagonally
6 baby corn, sliced into rounds
1/2 cup (100 g) fresh shiitake or cremini mushrooms, sliced

Method:
1 In a small bowl, combine the tamarind paste and boiling water and let soak for 10 minutes, stirring frequently to break down the paste. Combine the resulting tamarind liquid with the soy sauce, sesame oil and rice wine.

2 While the tamarind is soaking, soak the rice noodles in boiling water for 4 minutes, or according to the package instructions. Drain, rinse under cold running water and set aside to drain thoroughly.

3 Heat the sunflower oil in a wok or very large frying pan over high heat, add the beef and stir-fry for about 3 minutes, or until cooked through. Use a slotted spoon to remove the beef from the wok and set it aside.

4 Add the onion, lemongrass, chile and garlic to the wok and stir-fry over a high heat for 1 minute. Add the snow peas, corn and mushrooms and continue stir-frying for another 2 minutes.

5 Return the beef to the wok. Add the tamarind mixture and the noodles and stir for 1 minute to heat through. Serve immediately.

Each serving provides
465 calories, 32 g protein, 17 g fat (3 g saturated fat), 48 g carbohydrate (7 g sugars), 5 g fiber, 447 mg sodium

Stir-Fried Beef with Noodles

Friday, June 17, 2016

Tamarind and Cashew Stir-Fry

How to Make Tamarind and Cashew Stir-Fry Recipe - Here’s an ideal midweek meal, packed with tasty and nutritious ingredients. Once all the vegetables and sauce have been prepared, this stir-fry can be put together in a matter of minutes.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
2 tablespoons (30 ml) sunflower oil
1/3 cup (50 g) unsalted cashew nuts
1 cup (200 g) sugar snap peas
1 cup (200 g) baby corn, halved
1 red pepper, seeded and cut into strips
1 cup (200 g) bok choy, sliced
1 1/3 cups (360 g) fresh egg noodles
1 teaspoon (5 ml) sesame oil
2 1/4 cups (200 g) bean sprouts, trimmed
1 onion, thinly sliced
3 teaspoons (15 ml) low-sodium soy sauce
2–3 tablespoons (30–45 ml) chopped fresh cilantro leaves

Tamarind sauce:
2 teaspoons (10 ml) tamarind concentrate
1 tablespoon (15 ml) low-sodium soy sauce
1 inch (2.5 cm) piece fresh ginger, peeled and finely grated
1 teaspoon (5 ml) cornstarch
1 tablespoon (15 ml) dry sherry

Method:
1 To make the tamarind sauce, combine the ingredients with 2 tablespoons (30 ml) water in a bowl. Set aside.

2 Heat 1 tablespoon (15 ml) of sunflower oil in a wok or large frying pan and add the cashew nuts. Cook for 1 minute, or until pale golden. Use a slotted spoon to remove the nuts from the wok. Drain on paper towels.

3 Add the sugar snap peas, corn and pepper to the wok and stir-fry over high heat for 2–3 minutes, or until the vegetables begin to soften. Pour in the tamarind sauce, and add the bok choy. Cook, stirring, for about 30 seconds, cover and simmer for 2 minutes. Transfer the vegetables to a warmed dish and keep hot.

4 Cook the egg noodles in a saucepan of boiling water for 3 minutes. Drain, return to the pan and drizzle with the sesame oil. Set aside.

5 Heat the remaining sunflower oil in the wok and add the bean sprouts and onion. Stirfry for 2 minutes, then add the noodles and cook for 3 minutes, tossing the ingredients together well.

6 Pour the soy sauce over the noodle mixture and transfer to a large serving dish or individual bowls. Pile the warm vegetables on top of the noodles and sprinkle with the cashew nuts and cilantro.

Each serving provides
479 calories, 23 g protein, 18 g fat (2 g saturated fat), 59 g carbohydrate (6 g sugars), 8 g fiber, 445 mg sodium

Tamarind and Cashew Stir-Fry

Wednesday, June 8, 2016

Low Fat Chilli Beef

How to Make Low Fat Chilli Beef Recipe - preparation 10 minutes cooking time 5–10 minutes calories 300 kcals

Serves 2

Ingredients:
250g/9oz lean sirloin steak, all visible fat removed
2 red (bell) peppers
spray oil
1 hot red chilli, shredded
2 garlic cloves, crushed
1 tsp grated fresh root ginger
a pinch of five-spice powder
175g/6oz broccoli florets
175g/6oz mangetouts, trimmed
2 tbsp dark soy sauce
1 tsp hoisin sauce
225g/8oz cooked Chinese egg noodles (cooked weight)
ground black pepper

Method:
1 Cut the steak into thin strips and season with a generous grinding of pepper. Cut the red peppers in half, remove the seeds and ribs and cut the flesh into thin slices.

2 Lightly spray a wok or deep frying pan with oil and set over a medium heat. Add the strips of steak and stir-fry briskly for 1 minute or until seared on the outside.

3 Add the chilli, garlic, ginger, five-spice powder and red peppers. Stir-fry for 2 minutes. Add the broccoli and mangetouts and stir-fry for 3 minutes.

4 Add the soy sauce and hoisin sauce and cook for 2 minutes, then fold in the cooked egg noodles.

5 Divide between two serving plates and serve immediately.

Low Fat Chilli Beef

Monday, May 30, 2016

Stir-Fried Green Beans and Tomatoes

How to Make Stir-Fried Green Beans and Tomatoes Recipe - preparation 10 minutes cooking time 8 minutes Serves 6

Ingredients:
450g/1lb green beans, trimmed
1 tbsp olive oil
2 garlic cloves, crushed
225g/8oz baby plum tomatoes, halved
2 tbsp chopped fresh parsley
salt and ground black pepper

Method:
1 Cook the beans in a pan of lightly salted boiling water for 4–5 minutes, then drain well.

2 Heat the oil in a wok or deep frying pan over a high heat. Briskly stir-fry the beans with the garlic and tomatoes for 2–3 minutes until the beans are tender and the tomatoes are starting to soften without losing their shape.

3 Season with salt and pepper, stir in the parsley and serve.

Saturday, May 28, 2016

Sweet Chilli Beef Stir-Fry

How to Make Sweet Chilli Beef Stir-Fry Recipe - preparation 10 minutes cooking time 10–11 minutes Serves 4

Ingredients:
2 tbsp soy sauce
1 tsp grated fresh root ginger
1 garlic clove, crushed
1 red chilli, seeded and chopped
400g/14oz steak, cut into strips
1 tbsp chilli oil
1 broccoli head, cut into small pieces
200g/7oz sugarsnap peas
1 yellow (bell) pepper, seeded and cut into strips

Method:
1 Put the soy sauce, ginger, garlic and chilli in a shallow dish and stir well. Add the steak and stir to coat.

2 Heat the oil in a wok or deep frying pan over a high heat until it is very hot. Remove the strips of beef from the marinade and stir-fry for 2–3 minutes until tender.

3 Add the broccoli, sugarsnap peas, yellow pepper and the reserved marinade to the wok. Stirfry for 5 minutes until the vegetables start to soften.

4 Serve immediately with boiled rice.

Chilli Steak Stir-Fry

How to Make Chilli Steak Stir-Fry Recipe - preparation 15 minutes cooking time 10 minutes Serves 4

Ingredients:
1 red chilli, finely chopped
1 garlic clove, chopped
2 tbsp soy sauce
2 tbsp sweet chilli sauce
340g/12oz lean rump steaks, cut into thin slices
1 tbsp oil
300g/11oz cooked egg noodles
1 onion, thinly sliced
1 green (bell) pepper, seeded and sliced
2 carrots, cut into matchsticks
225g/8oz beansprouts

Method:
1 Put the chilli, garlic, soy and chilli sauces in a shallow bowl and mix well. Add the steak and turn to coat.

2 Heat the oil in a wok or deep frying pan over a high heat. Remove the steaks from the marinade, reserving it, and cook for 1–2 minutes each side.

3 Add the noodles, onion, green pepper and carrots to the wok and stir-fry over a high heat for 2–3 minutes. Add the beansprouts and the marinade and stir-fry for 2 minutes.

4 Toss everything together and serve immediately.

Stir-Fried Prawns

How to Make Stir-Fried Prawns Recipe - preparation 30 minutes cooking time 7 minutes Serves 4

Ingredients:
2 tbsp coconut oil
2 garlic cloves, thinly sliced
1 lemongrass stalk, halved
1 small onion, thinly sliced
1 red chilli, seeded and sliced
2.5cm/1in piece fresh root ginger, peeled and shredded
450g/1lb large raw peeled prawns (jumbo shrimp)
340g/12oz pak choi (bok choy), shredded
2 tbsp Thai fish sauce
juice of 1 lime

Method:
1 Heat the oil in a wok or deep frying pan. Add the garlic, lemongrass, onion, chilli and ginger and stir-fry briskly over a high heat for 2 minutes.

2 Add the prawns and pak choi and stir-fry for 2–3 minutes until the pak choi is slightly tender but still crisp and the prawns are pink and succulent.

3 Add the fish sauce and lime juice and cook for 1 minute. Discard the lemongrass and serve immediately with boiled rice or noodles.

Stir-Fried Scallops

How to Make Stir-Fried Scallops Recipe - preparation 15 minutes cooking time 3 minutes Serves 4

Ingredients:
500g/1lb 2oz large scallops
2 tbsp oil
1 bunch of spring onions (scallions), sliced diagonally
1 red (bell) pepper, seeded and thinly sliced
2 tsp grated fresh root ginger
2 garlic cloves, sliced
2 tbsp lime juice
3 tbsp chopped fresh coriander (cilantro)
sweet chilli sauce and boiled rice to serve

Method:
1 Cut the scallops into thick slices. Heat the oil in a wok or large frying pan. Add the scallops, spring onions, red pepper, ginger and garlic and stir-fry over a high heat for 2–3 minutes or until the vegetables are just tender.

2 Add the lime juice and cook for 1 minute. Stir in half the chopped coriander.

3 Serve the scallops immediately, sprinkled with the remaining chopped coriander, on a bed of boiled rice with some chilli sauce.

Friday, May 27, 2016

Best Chicken Noodle Stir-Fry

How to Make Best Chicken Noodle Stir-Fry Recipe - preparation 10 minutes cooking time 12 minutes Serves 4

Ingredients:
1 tbsp coconut oil
340g/12oz boneless, skinless chicken breasts, sliced
4 spring onions (scallions), chopped
225g/8oz rice noodles
125g/4oz mangetouts
175g/6oz baby asparagus
125g/4oz baby corns
2 tbsp sweet chilli sauce
fresh coriander (cilantro) leaves to garnish

Method:
1 Heat the oil in a wok or deep frying pan. Add the chicken and spring onions and stir-fry briskly over a high heat for 5–6 minutes until the chicken is golden brown.

2 Meanwhile, soak the rice noodles in some boiling water for 4 minutes or according to the pack instructions.

3 Add the mangetouts, asparagus, baby corns and chilli sauce to the chicken. Stir-fry for 3–4 minutes.

4 Drain the noodles, then add to the wok and toss everything together gently.

5 Scatter the coriander over the top and serve immediately.

Last Minute Stir-Fry

How to Make Last Minute Stir-Fry Recipe - preparation 2 minutes cooking time 5 minutes Serves 2

Ingredients:
1 tbsp sesame oil
1 tsp puréed ginger
175g/6oz raw peeled tiger prawns (shrimp)
2–3 tbsp sweet chilli sauce
300g/11oz ready-prepared mixed stir-fry vegetables, e.g. sliced courgettes (zucchini),
broccoli and green beans

Method:
1 Heat the oil in a large wok or deep frying pan over a medium heat. Add the ginger, prawns and sweet chilli sauce, and stir-fry for 2 minutes.

2 Add the mixed vegetables and stir-fry for 2–3 minutes until the prawns are cooked and the vegetables are heated through. Serve immediately.

Stir-Fried Peppers With Beansprouts

How to Make Stir-Fried Peppers With Beansprouts Recipe - preparation 10 minutes cooking time 4 minutes Serves 4

Ingredients:
2 tbsp oil
2 garlic cloves, chopped
2 tsp chopped fresh root ginger
8 spring onions (scallions), sliced
2 red or yellow (bell) peppers, seeded and thinly sliced
340g/12oz beansprouts
2 tbsp soy sauce
1 tbsp sugar
boiled rice, sweet chilli sauce and chopped fresh coriander (cilantro) to serve

Method:
1 Heat the oil in a wok or large frying pan. Add the garlic, ginger, spring onions, red or yellow peppers and beansprouts and stir-fry over a medium heat for 3 minutes.

2 Add the soy sauce and sugar and stir-fry for 1 minute.

3 Divide among four serving bowls and serve with boiled rice, sweet chilli sauce and some chopped coriander.

Wednesday, May 25, 2016

Chilli Tofu Stir-Fry

How to Make Chilli Tofu Stir-Fry Recipe - preparation 5 minutes plus marinating cooking time 12 minutes Serves 4

Ingredients:
225g/8oz firm tofu, drained and cubed
2 tbsp light soy sauce
2 tbsp sesame oil
2 carrots, cut into matchsticks
175g/6oz mangetouts, halved
175g/6oz small broccoli florets
1 red (bell) pepper, seeded and thinly sliced
125g/4oz beansprouts
2 tbsp sweet chilli sauce
1 tbsp sesame seeds

Method:
1 Place the tofu in a shallow dish with the soy sauce. Cover and set aside to marinate for 10 minutes.

2 Heat the sesame oil in a wok. Add the tofu and stir-fry for 5 minutes. Remove and set aside.

3 Add all the vegetables and stir-fry for 3–4 minutes until just tender. Stir in the tofu.

4 Stir in the sweet chilli sauce and soy sauce and cook for 1 minute until heated through.

5 Sprinkle with the sesame seeds and serve immediately.

Stir-Fried Salmon and Broccoli

How to Make Stir-Fried Salmon and Broccoli Recipe - preparation 10 minutes cooking time 6 minutes Serves 4

Ingredients:
4 salmon fillets, skinned and cut into strips
3 tbsp soy sauce
1 tbsp sesame oil
2 garlic cloves, thinly sliced
2.5cm/1in piece fresh root ginger, diced
225g/8oz broccoli florets, sliced
2 spring onions (scallions), sliced
1 tbsp sesame seeds
rice or egg noodles to serve

Method:
1 Put the salmon in a bowl with the soy sauce and stir gently until thoroughly coated.

2 Heat the oil in a wok or large frying pan and add the garlic, ginger, broccoli and spring onions. Stir-fry over a high heat for 3–4 minutes.

3 Add the salmon in its marinade and stir-fry for 2 minutes. Stir in the sesame seeds.

4 Serve hot with boiled rice or egg noodles.

Stir-Fried Pork with Mango

How to Make Stir-Fried Pork with Mango Recipe - preparation 5 minutes cooking time 10 minutes Serves 4

Ingredients:
340g/12oz medium egg noodles
1 tbsp oil
1 red chilli, seeded and diced
1 tsp grated fresh root ginger
450g/1lb pork stir-fry strips
225g/8oz mangetouts
3 tbsp light soy sauce
1 ripe mango, peeled and sliced

Method:
1 Bring a large pan of water to the boil and cook the noodles for 4 minutes or according to the pack instructions. Drain, then plunge into cold water. Set aside.

2 Meanwhile, heat the oil in a wok or deep frying pan until very hot. Add the chilli, ginger and pork and stir-fry for 4 minutes over a high heat. Add the mangetouts and soy sauce and stir-fry for 2–3 minutes. Stir in the mango.

3 Drain the noodles and add to the wok. Stir-fry for 2 minutes until heated through. Serve immediately.

Stir-Fried Ginger Beef

How to Make Stir-Fried Ginger Beef Recipe - preparation 15 minutes cooking time 8 minutes Serves 4

Ingredients:
1 tbsp vegetable oil
450g/1lb lean steak strips
5cm/2in piece fresh root ginger, peeled and cut into matchsticks
2 carrots, cut into matchsticks
1 green (bell) pepper, seeded and cut into thin strips
3 tbsp light soy sauce
1 tbsp cornflour (cornstarch)
1 tbsp sesame seeds
salt and ground black pepper

Method:
1 Heat the oil in a wok or deep frying pan set over a high heat. Add the steak and stir-fry for 2 minutes.

2 Stir in the ginger, carrots and green pepper and stir-fry until the vegetables are just tender.

3 Blend the soy sauce and cornflour and stir into the steak and vegetables in the wok. Cook, stirring occasionally, for about 30 seconds, until thick and syrupy. Season to taste and sprinkle with the sesame seeds.

4 Serve immediately with boiled rice or egg noodles. Read More