Let’s talk stir fry!

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One of my frequent dinners is stir fry: quicky, easy, healthy. I’m also of the opinion that not every meal has to be from a recipe, and the busy cook shouldn’t have to feel guilty about taking shortcuts – like buying a sauce. That said, every bought sauce can be improved a little…! I’m currently partial to the Blue Dragon sachets (esp. sweet chilli or teryaki) and then jazz it up with a little extra garlic and ginger, and maybe soy sauce.

The base of my stir fries is veg: lots and lots of vegetables! It’s not a stir fry to me without carrots, onion, peppers, mange tout, and then maybe some broccoli or pak choi or bean sprouts. Bean sprouts are rare: they only come in such huge bags that a single person would struggle to get through!

Once in a very blue moon, I’ve been known to buy a pre-prepared pack of stir fry veg. These are for those ultra-lazy moments, or when I’m craving a bit of a shake up. I love the ones that come with sliced water chestnuts – for the crunch! – or bamboo shoots. I used to buy tins of these things, but again they can be difficult to get through for one.

Even if you’re preparing your own veg – and I find chopping vegetables quite meditative (call me odd, but it’s calming!) – do yourself a favour and do at least two portions. This means you get a prep-free meal in a day or two, and lets you split things like peppers and carrots between two meals.

For the protein, I use either diced chicken breast (I pre-dice it, and freeze in individual portions), sliced minute steak (the really thin kind), or tofu – the Cauldron marinated tofu is excellent. I also like to throw in a small handful of raw cashew nuts towards the end.

So, today’s stir fry adventure went like this: first heat a little oil in a wok – big wok! – and cook the chicken until starting to colour. Then add the onion for a few minutes – it needs a little extra, I find – along with some garlic puree. I then added the rest of the sliced veg and some ground ginger or puree, letting it all fry for a few minutes before adding half a sachet of Blue Dragon teryaki sauce – the other half keeps well in the freezer, fyi. Finally a scattering of cashew nuts before serving, with rice or noodles. Total time: 10 minutes (not including the rice)!

Tl;dr:

  • oodles of veg – and prep ahead of time; keep a second portion in a sealed tub in the fridge for a day or two
  • freeze individual portions of pre-diced chicken breast for a quick make – defrost in the microwave if you can’t plan ahead
  • no shame in using a bought sauce! 2-portion sachets can often have the second half frozen, even if the packet doesn’t mention it
  • spice up the sauce with a little extra garlic, ginger, soy, chilli flakes, lime juice, or even a splash of sherry – and these are just a few of the possibilities!
  • serve with rice or noodles – the latter make the whole dish take about 10 minutes to cook.

Let me know in the comments – what do YOU do with a stir fry?

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Home made coleslaw – take 1

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Summer’s practically over before it’s begun, it seems, and salad days are a little dubious. However, early this year I was making the effort to use the season to eat more healthily, and so I thought it’d be nice to try for a healthier coleslaw to go with my salads.

I was overwhelmed with choice! I remember an apple coleslaw from my childhood: should I try making that? Or one of the numerous variations suggestion… Nope, first go, let’s try for classic: carrot, (spring) onion, and cabbage, as shown in my recipe.

The ‘healthier’ part was using Greek yogurt (I like the Fage 0% fat one, for all sorts of things) to replace at least part of the mayonnaise. In the end it didn’t really taste lighter – it was almost sickly rich, to be honest! I added another recipe’s suggestion of cider vinegar – just a splash – to try and cut it.

I think I need to experiment a whole lot more with this one, to get the right mix. And try adding some sweetness – grated apple, perhaps.

Do you have a favourite, healthier take on the classic coleslaw recipe? Do share! 🙂