HEALTHY STIR FRY VEGETABLES RECIPES

Steps:

• 1. Place a frying pan or wok over a high heat. Add the cashew nuts, then 30 seconds later add the sesame seeds. Toss for a further 30 seconds until golden, then tip into a bowl.
  2. Cut the tofu into cubes, then place in a bowl and dust with the cornflour and a pinch of sea salt and black pepper.
  3. Add a good lug of oil to the pan or wok and place back over a medium-high heat.
  4. Fry the tofu until golden and crisp, then scoop it out of the pan with a slotted spoon and set aside on a plate lined with kitchen paper. While it’s still warm, drizzle with honey and scatter over the nuts and seeds.
  5. Peel and slice the garlic and ginger, then trim and slice the spring onions on an angle. Slice the chillies (if using), cut the broccoli into florets, then slice the pepper. Halve the sweetcorn lengthways.
  6. Return the pan to a medium heat and add the garlic, ginger, spring onions and chillies (if using). Stir-fry for 30 seconds, or until the garlic turns golden.
  7. Add your vegetables and stir-fry for a further 4 minutes. Squeeze in the juice from half the lime and add a splash of soy sauce.
  8. Tip the vegetables into bowls, top with the crispy tofu and serve with the remaining lime wedges and some chilli sauce, if you like extra heat.

Steps:

• 1. Preheat the oven to 200°c/gas mark 6, fill a small pan with salted water and bring to the boil over a high heat.
  2. Cut the broccoli into small florets. Peel and trim the stalk, ginger and garlic, then finely slice. Remove the core and seeds from the pepper and finely slice. Trim the spring onions and roughly slice, separating the green and white parts.
  3. Toss the pepper and broccoli in 1 ½ tablespoons of oil in a small roasting tray, and season well. Roast in the hot oven for 20 minutes, or until charred.
  4. Meanwhile, add the rice to the pan cook for 8 to 10 minutes, or until just tender. Drain, then spread out on a plate to cool.
  5. Peel the carrots, halve lengthways and finely slice at an angle. Squeeze the lime juice into a bowl and mix in half the soy. In another bowl, crack the egg and mix with the remaining soy.
  6. Check your veggies in the oven, drizzle over the honey and roast for 5 minutes more. Remove and put to one side.
  7. Place a large non-stick frying pan on a medium heat, scatter in the peanuts and toast, then tip onto a board.
  8. Heat 2 tablespoons of oil in the hot pan and turn the heat up to high. Add the green part of the spring onions and the rice, stir-frying until the rice is broken up and hot.
  9. Pour the egg into one side of the pan. Lightly scramble, then fold into the rice. Tip onto a plate and season.
  10. Wipe the pan with kitchen paper and return to the heat with 1 tablespoon of oil. Add the carrot and broccoli stalk and stir-fry for 2 to 3 minutes, then add the garlic, ginger and white part of the spring onions and cook for 2 more minutes before adding the roasted veggies.
  11. Add the lime mixture, toss well and add a splash of water if necessary. Taste and season to perfection.
  12. Roughly chop the toasted peanuts and sprinkle on top, serving the eggy rice on the side.