Stir-fry

Choose foods from each of the categories below. Add some tofu for extra flavour and to give your stir-fry a protein boost.

Colour: Strongly coloured vegetables contain more health-giving nutrients: spring greens, broccoli, red pepper, carrots, courgettes, green cabbage, aubergine, sweetcorn, French beans, peas, mngetout, sweet potato, tomatoes.

Energy: Nuts, sesame seeds, rice

Extra Flavour: Onion, leek, spring onion, garlic, mushroom, soya sauce, salt, pepper

1. Chop vegetables to the desired shape, ensuring they are not too thick. Stir-fry in a little vegetable oil, preferably rapeseed.
2. Season 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.

Nut-free option

Note: Nutritional data not available since ingredients will vary.

Recipe serves 10 people

Code
oz = ounce
lb = pound
g = gram
kg = kilogram
tsp = teaspoon
dssp = dessert spoon
tbsp = table spoon
fl oz = fluid ounce
ml = millilitre
L = litre