Stir fried delights

Stir fries are, quite simply, awesome. You can use just about any vegetables or protein and eat it with any kind of carb or no carb at all. My favourite kind of dinner is one that’s quick, fresh, filling and tasty. I also like to know I can have it for lunch the next day, which makes this one even better cos you just cook a bit of rice or noodle to go with it, and it’s all good to go.

This is a basic recipe for a stir fry dinner, keeping in mind that you can use just about vegetable that you want, these are just the ones I prefer.

2 eggs, scrambled with a bit of milk

2 garlic cloves, crushed

1 teaspoon minced ginger

1 teaspoon chilli

1 tablespoon hoisin sauce

1 tablespoon oyster sauce

1 teaspoon fish sauce

4 tablespoons soy sauce

Protein – 1 chicken breast, 150 grams lean red eat, kangaroo, prawns

1 onion, sliced

2 carrots, sliced

1 cup mushrooms, sliced or quartered

½ cup sliced red capsicum

1 cup broccoli

5 asparagus pieces

1 bunch bok choy (or other similar Chinese vegetable)

Choose your carb – rice, quinoa, noodles and get them prepared before you start cooking everything else. If you want this to be a fried rice, it’s best to cook the rice earlier and then cool it in the fridge before adding to the wok.

First, make the omelette which will be put on top of the end meal. Spray the wok with oil, get it nice and hot and make one big omelette, or two smaller ones, and leave to cool on a plate.

Then cook the protein. Slice it thinly and give it a quick fry in the wok, then set aside.

Now for the veges. Spray a wok with a bit of spray oil. Add the chilli, garlic and ginger and fry for a minute before adding the onion and carrot.

Keep stirring for two minutes, then add the broccoli, capsicum and mushrooms and the three sauces, as well as a couple of tablespoons of water if it gets a bit dry. Add your protein back into the wok, as well as any juices.

Cook for a couple of minutes before adding the bok choy and asparagus.

Cook for another minute or two.

Add in the pre-cooked noodles or rice and stir well to heat through.

        - Note: If you’re trying to avoid carbs, this is more than hearty on its own without rice or noodles.

Roll up the omelette/s and slice them. Decorate the finished stir fry with the egg.