Stir-fry-recipe

10 Minute Salmon And Vegetable Stir Fry

Looking for a healthy dinner the family is going to enjoy on a short time frame? A quick stir fry is the best option since it’s made with wholesome vegetables, healthy salmon and takes just 10 minutes create.

RELATED: Quick and Easy Smoked Salmon Recipe

Ingredients

3 tablespoons vegetable oil

2 cloves garlic, chopped

1 cup baby carrots

1 cup asparagus, sliced

2 cups salmon fillet

1 red pepper, diced

1 green pepper, diced

2 tablespoons rice wine

1 tablespoon soy sauce

Method

  1. Heat the oil over a large wok, and fry the garlic until it begins to brown.
  2. Add the vegetables and cook for 2 minutes. Then add the salmon (feel free to cube or slice it into thin pieces so it can cook faster). Keep cooking for another 2 minutes until it begins to crisp.
  3. Combine the rice wine and soy sauce, and stir every few seconds. Cook for another 5 minutes, then serve immediately.

Image via iFoodReal

August 1, 2015

Traffic Light Stir-Fry Recipe

Stir-fries, especially colourful ones, are a great way to get a bunch of vitamins and minerals into a child’s diet (as well as your own). Use whatever veggies you have in the fridge to create this meal.

Serves 4

Ingredients

1 onion, diced

2 garlic cloves, crushed

1 tbsp sesame oil

2 cups frozen prawns

1 cup snow peas

2 carrots, chopped

1/2 red capsicum, cut lengthways

1/2 yellow capsicum, cut lengthways

1 bunch broccolini

1 tbsp fish sauce

1 tbsp soy sauce

1 lemon or lime, juiced

2 parcels egg noodles

Chilli (optional – for the adults)

Method

  1. Pan-fry onion and garlic with sesame oil. Add prawns and rethermalise (do not reduce the water from the frozen prawns).
  2. Add veggies, fish sauce, soy sauce and lemon juice.
  3. While veggies are cooking, cook egg noodles as per directions on the pack.
  4. When they are cooked, rinse in cold water. Add noodles to veggies and toss through.

Recipe via The Healthy Mummy

August 24, 2014

Sweet and Sour Pork Stir-Fry

This delicious twist on the Chinese favourite is so much healthier than your local takeaway (with none of that gluggy orange sauce!) and is super quick to prepare.

Serves 6

Ingredients

1 cup (250ml) lite cream

1/4 cup (75ml) fish sauce

1 tablespoon finely chopped garlic

2 teaspoons anise seed*, crushed

3/4 teaspoon McCormick® Ground Black Pepper

1/4 teaspoon McCormick® Chinese Five Spice

1/2 cup caster sugar

2 to 3 tablespoons vegetable oil

1 large onion, thinly sliced

750g pork tenderloin, cut into 1/2cm slices

3 cups cooked jasmine rice

Method

1. Mix lite cream, fish sauce, garlic, anise seed, pepper and Chinese five spice in medium bowl. Set aside. Place sugar and ¼ cup water in medium saucepan. Bring to boil on medium heat. Cook 10 to 12 minutes or until golden brown. Carefully whisk in goat milk mixture. Whisk until sugar is dissolved and mixture is well blended. Set aside.

2. Heat 2 tablespoons of the oil in large Frying pan on medium-high heat. Add pork in batches; cook until browned on both sides. Remove pork from Frying pan . Add remaining 1 tablespoon oil to Frying pan, if needed. Add onion; cook and stir 5 minutes or until browned.

3. Stir in caramel sauce; cook and stir 5 minutes on medium heat. Return pork to Frying pan; cook 5 minutes or until heated through. Serve pork over cooked rice.

* Anise seed has the flavor of liquorice, fennel and tarragon and should not be confused for the Star Anise spice.

Which takeaway recipe would you like to see get a healthy makeover?

March 19, 2013