VEGATABLE STIR FRY RECIPES

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EASY VEGETABLE STIR FRY | JAMIE OLIVER VEGETARIAN RECIPES



Easy vegetable stir fry | Jamie Oliver vegetarian recipes image

Super-quick and packed with veg, this is the perfect weeknight dinner fix. Carrots are full of vitamin C, which means this stir-fry will give your immune system a boost and help keep away any coughs and colds. Plus, eggs are a great addition to this otherwise vegan dish. As well as being a source of protein they also contain essential vitamins and minerals, including vitamin D, which a lot of us are guilty of being deficient in. Get your veg prepped first and your pan super-hot and you’re away to go!

Total Time 35 minutes

Yield 2

Number Of Ingredients 13

300 g broccoli
2 cloves of garlic
1 cm piece of ginger
1 red pepper
6 spring onions
olive oil
175 g basmati rice
200 g carrots
1 lime
1½ tablespoons soy sauce
1 large free-range egg
40 g unsalted peanuts
1½ tablespoons runny honey

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.

Nutrition Facts : Calories 676 calories, FatContent 21.2 g fat, SaturatedFatContent 3.9 g saturated fat, ProteinContent 26.2 g protein, CarbohydrateContent 102.6 g carbohydrate, SugarContent 23.1 g sugar, SodiumContent 0.6 g salt, FiberContent 9.3 g fibre

VEGETABLE AND CHICKEN STIR-FRY RECIPE - MCCORMICK



Vegetable and Chicken Stir-Fry Recipe - McCormick image

Picky eater? Incorporate more vegetables into you and your family's diet with our easy chicken stir fry recipe. This low-fat chicken and vegetable stir fry is crunchy, packed with flavor (thanks to soy sauce and ginger) and full of color. Learn how to make stir fry in just 30 minutes and enjoy a tasty dinner tonight!

Provided by McCormick

Prep Time 15 minutes

Cook Time 15 minutes

Yield 8

Number Of Ingredients 13

1 can (14 1/2 ounces) chicken broth
1/4 cup reduced sodium soy sauce
2 tbsps cornstarch
1 tbsp sugar
1 tsp McCormick® Garlic Powder
1 tsp McCormick® Ginger, Ground
1/4 tsp red pepper crushed optional
1 tbsp oil
1 1/2 pounds boneless skinless chicken breasts cut into thin strips
1 cup broccoli florets
1 cup thinly sliced carrots
1 cup red bell pepper strips
1 cup sugar snap peas

Steps:

  • Mix broth, soy sauce, cornstarch, sugar, garlic powder, ginger and crushed red pepper in small bowl until smooth. Set aside.
  • Heat oil in large nonstick skillet on medium-high heat. Add chicken in several batches; stir fry 5 minutes until cooked through. Remove from skillet. Repeat with remaining chicken, adding additional oil if needed. Add vegetables to skillet; stir fry 3 minutes. Return chicken to skillet.
  • Stir soy sauce mixture. Add to skillet; stirring constantly, bring to boil on medium heat and boil 1 minute or until sauce is slightly thickened. Serve with cooked rice, if desired.

Nutrition Facts : Calories 156 Calories

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