The secret to stir-frying is the heat. You need a high heat to cook the ingredients quickly and prevent them from stewing in their own juices. That way, your stir-fries will always be fresh and crisp, not limp and soggy.
Asian leafy greens such as bok choy, choy sum, ong choy and gai lum are tops for nutrition, being rich in vitamin C, beta-carotene, fibre and many B vitamins. Surprisingly, they can also contribute a lot of calcium and iron. Best of all, they are low in kilojoules with almost no fat. All good reasons to tuck into them!
Time: 20 minutes
Serves: 4
Ingredients:
- 1 tablespoon oil
- 500g pork fillet, trimmed and sliced
- 1 onion, sliced
- 1 garlic clove, crushed
- 1 teaspoon grated ginger
- 2 bunches baby bok choy, quartered
- 1 bunch broccolini
- 100g snow peas
- 1/4 cup sweet chilli sauce
- 1/4 cup lime or lemon juice
- 2 tablespoons soy sauce
- 2 tablespoons chopped coriander leaves
- rice or noodles to serve
Method
Heat oil in a wok or large frying pan on high. Stir-fry the pork in two batches for 2–3 minutes. Remove to a plate. Add the onion, garlic and ginger to the wok and stir-fry for 1–2 minutes until just tender.
Return the pork to the wok with the baby bok choy, broccolini, peas, sweet chilli sauce, citrus juice and soy sauce. Stir-fry for 2–3 minutes until greens are just beginning to wilt.
Sprinkle with coriander and serve immediately with steamed rice or noodles.
Recipe taken from Zest, by Catherine Saxelby and Jennene Plummer
From Catherine Saxelby, Australia’s leading nutritionist, and Jennene Plummer, Food Director of Woman’s Day, comes this companion to the bestselling Nutrition for Life. Rediscover your zest for life with simple and practical guidance on nutrition and good health, easy-to-follow summer and winter meal plans, and more than 120 mouth-watering dishes full of fresh ingredients and health-giving superfoods. Delicious and nutritious, Zest is perfect for the busy modern lifestyle. Get the right balance in your eating and notice the difference. Eat well and you’ll feel great – it’s that simple. Zest will show you how.
You can purchase Zest at cooked.com.
Published by Hardie Grant
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Slow-cooked Pulled Pork
Vegetable Stir-fry for One
Five foods for your bones