A stir fry is a really quick and simple way to prepare a wholesome meal full of a variety of vegetables, maximising your nutrient intake in one meal!
- 1 onion, halved and sliced
- 1-2 cloves garlic, crushed
- 1 capsicum
- 1 zucchini, halved and sliced on diagonal
- 1 carrot, halved and sliced on diagonal
- 4 mushrooms sliced thinly
- half broccoli, heads either broken or cut
- 1-2 sticks celery, cut
- cabbage of choice
- spring onions (green shallots)
- any other vegetables you like
Protein of choice. Tonight we used chicken but you can use beef, lamb, pork or just have it as a vegetarian dish if you wish.
I tend to mix it up a little but tonight was;
- 1-2 tbs soy sauce
- 1 tbs hoisin sauce
- 1/2tbs oyster sauce
- 1/2 tbs sesame oil
- Add 1 tbs of coconut oil (or oil of choice) into a cool wok. Add in the garlic and onion. Cook until the onion is transparent. You don’t want the garlic or onion to brown as it will become bitter and start losing their immune boosting properties.
- Remove them from the heat.
- Add the chicken and cook until browned. Remove from heat.
- Add in the harder vegetables (so in this case I kept the cabbage and spring onion to the side). Cook for about 2 minutes. Add a small amount of water and let them steam to lock in the nutrients but make them a little softer.
- Add the onion, garlic and chicken back in.
- Add in the sauce and cook for 2 minutes.
- Throw in the udon noodles (prepared earlier according to packet instructions, usually just boiling), and the softer vegetables (cabbage and spring onion). I also throw in a handful of raw cashew nuts for some extra crunch.
- Cook for 1-2 minutes.
- Top with some fresh coriander and serve.