The simple Asian technique of stir-frying is perfect for preparing meals in a hurry. It is also a healthy cooking method because it uses just a small amount of oil and cooks vegetables quickly so that most of their beneficial vitamins and minerals are preserved.
Nutrition per serving: Energy 1770kJ | Protein 42g | Total fat 10g | Saturated fat 2g | Dietary fibre 6g | Sodium 292mg
- 400g pork fillets
- 250g Chinese egg noodles
- 1 tbsp canola oil
- 1 large onion
- 1 clove garlic
- 1 tbsp five-spice powder
- 300g snow peas
- 2 large red capsicums
- 125ml vegetable stock
- salt and pepper
- fresh coriander
Cut each of the pork fillets across into 5mm slices, then cut each slice into 5mm strips. Cover and set aside.
Cook the noodles in a saucepan of boiling water for 4 minutes, or cook or soak them according to the packet instructions. Drain well and set aside.
While the noodles are cooking, heat a wok or a large heavy-based frying pan until hot. Add the oil and swirl to coat the wok, then add the finely diced onion and garlic and stir-fry for 1 minute. Add the five-spice powder and stir-fry for another minute.
Add the pork strips to the wok and stir-fry for 3 minutes. Add the snow peas and the seeded, thinly sliced capsicums and stir-fry for a further 2 minutes. Pour in the hot stock, stir well and bring to the boil.
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Add the noodles to the wok and stir and toss for 2–3 minutes or until all the ingredients are well combined. Season to taste and serve immediately, sprinkled with coriander leaves.
Dietitian’s note: Heating the pan until hot before adding any oil not only helps to prevent ingredients sticking, it also means less oil is needed.
This recipe originally appeared on the Diabetes Australia website and is republished with permission.
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