Choose foods from each of the categories below. Add some tofu for extra flavour and to give your stir-fry a protein boost.
Strongly coloured vegetables contain more health-giving nutrients:
spring greens, broccoli, red pepper, carrots, courgettes, green
cabbage, aubergine, sweetcorn, French beans, peas, mngetout, sweet
Energy: Nuts, sesame seeds, rice
Extra Flavour: Onion, leek, spring onion, garlic, mushroom, soya sauce, salt, pepper
Chop vegetables to the desired shape, ensuring they are not too thick.
Stir-fry in a little vegetable oil, preferably rapeseed.
with soya sauce or salt and pepper and serve with rice. If you wish the
dish to be gluten- or wheat-free ensure that the soya sauce is suitable.
Note: Nutritional data not available since ingredients will vary.
Recipe serves 10 people
oz = ounce
lb = pound
g = gram
kg = kilogram
tsp = teaspoon
dssp = dessert spoon
tbsp = table spoon
fl oz = fluid ounce
ml = millilitre
L = litre