Stir-fry

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

Healthy Mushroom and Spring Greens Stir-Fry

If you have a few leftover green vegetables, why not create this easy stir-fry which takes less than 15 minutes to prepare. Make the most of what’s in the fridge and throw a few of your favourite ingredients into the mix for a tasty dish that won’t leave you feeling hungry afterwards.

RELATED: Chicken Cashew Stir Fry Recipe

Serves 4

Ingredients

2 tbsp olive oil

2 cloves garlic

1 small onion (sliced)

1 tbsp root ginger

2 cups mushrooms

1 spring green cabbage

1 cup sliced broccoli

6 scallions (sliced)

2 tbsp red wine

1 tbsp soy sauce

Method

  1. Heat the olive oil in a large wok and add the finely chopped garlic, ginger and onion. Cook for about a minute until brown.
  2. Stir through the mushrooms and cabbage, then add the spring onions and broccoli. Cook for a few more minutes and then add the red wine and soy sauce.
  3. Serve immediately on its own, or boil some white rice or flat noodles on the side.

Image via Season With Spice

Thai Fish Cakes And Stir-Fry Vegetables Recipe

Autumn doesn’t get much better than this! To help you transition into the cooler months, Celebrity chef and nutritionist Zoey Bingley-Pullin has provided us with this hearty and healthy Thai fish cakes recipe, which is nutritionally balanced and sure to please even the fussiest of eaters.

RELATED: Big Aussie Burger Recipe

Ingredients

Rice

1 packet basmati rice

1 cups water C

Pinch of salt C

Fish Cakes

600g blue eye trevalla, roughly chopped

1 clove garlic, minced

1 tbsp grated ginger

Chilli, finely chopped (optional)

1 carrot, grated

1 cup grated sweet potato

1/2 cup roughly chopped coriander leaves and stalks

3 tbsp soy sauce

1/4 cup plain flour

Asian Vegetables

1 tsp oil (e.g. peanut, canola, sunflower)

1 clove garlic, minced

1 packet baby corn, halved

1 bunch bok choy, end removed, halved lengthways

200g button mushrooms, finely sliced

2 tbsp kecap manis

Dipping Sauce

3-4 tbsp kecap manis

2 tbsp finely chopped coriander

1/2 chilli, finely chopped (optional)

Method

  1. Combine all rice ingredients in a medium pot and bring to the boil.
  2. As soon as it boils, cover with a tight-fitting lid and reduce to the lowest heat to cook for 12 minutes. Turn off the heat and leave to steam, still covered, for a further 8 minutes. Do not lift the lid while cooking.
  3. While the rice cooks, prepare the fishcakes. Place the fish in a food processor or blender and process until finely chopped. Add the garlic, ginger, chilli, carrot, sweet potato, coriander and soy sauce and process until well combined.
  4. Divide the fish mixture into 8-10 equal portions, roll into patties and flatten slightly. Coat in flour (shaking off excess). Heat a drizzle of oil in a large fry-pan (preferably non-stick) on medium heat. Cook fish cakes in batches, for 2-3 minutes each side, until golden brown. Transfer to a plate and cover with tinfoil to keep warm.
  5. While the fish cakes are cooking, heat oil in a large fry-pan or wok on high heat. Add garlic, baby corn, bok choy and mushrooms and stir-fry for 3-4 minutes, until tender. Stir through kecap manis.
  6. Combine dipping sauce ingredients in a small bowl.
  7. Divide rice, fish cakes and Asian vegetables between plates and serve with dipping sauce on the side.

Recipe courtesy of My Food Bag

Tofu Stir-Fry With Almond Miso Sauce Recipe

This tofu stir-fry pairs miso (a fermented Japanese soybean) and almond butter to create a sweet and salty combination of flavours with a vegetarian twist. Containing few ingredients it’s a relatively cheap and easy dinner to whip up mid-week!

RELATED: Vegan Weekly Meal Plan

Ingredients

1 head broccoli, chopped

1 carrot, chopped

1 medium zucchini, chopped

1/2 red capsicum, chopped

1/3 block firm tofu, patted dry with a paper towel and cut into large cubes

1.5 tsp coconut oil

2 tsp tamari (wheat free soy sauce)

2 drops sesame oil

Sauce 

1 tbsp almond butter

1 tsp miso paste (from health food stores)

1/2 tsp mirin

Hot water to thin

Method

  1. In a small bowl, combine all ingredients for the sauce together, adding a little hot water to thin to desired consistency.
  2. Heat 1 tsp coconut oil in a medium sized stir-fry pan or wok on high.
  3. Add broccoli, carrot and 1 tsp tamari to the pan and stir-fry for a minute or two, or until the vegetables start to soften.
  4. Add remaining vegetables, tofu, coconut oil, sesame oil and tamari to pan. Continue to stir-fry for about 2-3 mins, or until all the vegetables are lightly cooked through (don’t let them get soggy) and the tofu has browned.
  5. Plate stir-fry up by itself or on a bed of brown rice. Top with the almond miso sauce to bring it all together.

Recipe Courtesy Of GoodnessMe Box

Chicken Cashew Stirfry Recipe

Not only is this classic Thai dish delicious as a takeaway, it’s also really simple to make at home. Our recipe uses crunchy green vegetables on a bed of wholewheat noodles, but you can use wholemeal rice, or soba noodles for a healthier alternative.

The entire meal takes approximately 30-40 minutes to prepare, and serves 2.

RELATED: Almond Chicken and Vegetable Stir Fry

Ingredients

2 cups broccoli

1/2 cup baby corn

2 carrots (sliced)

100g wholewheat noodles

1 chicken breast (boneless)

1 tbsp olive oil

1 tsp sesame oil

1 tsp minced ginger

2 cloves minced garlic

1/4 cup unsalted cashews

Splash of soy sauce

Method

  1. Bring a large pot of water to a boil, then add the broccoli pieces, baby corn, sliced carrots, and wholewheat noodles to the mixture. Cook until the noodles are tender, then drain the pot and transfer into a bowl.
  2. Next, heat the olive oil, minced ginger, and garlic into a deep-set frying pan, or alternatively a wok if you have one in your kitchen. Keep cooking until the mixture is golden brown, then promptly add the chicken and sesame oil.
  3. Cook for an additional 3-5 minutes or until the chicken has completed cooked-through.
  4. Stir in the noodles, cashews and remaining vegetables with a splash of soy sauce for an authentic taste.

Image via Taste

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

Top 5 Tofu Recipes

Tofu is a staple edition to any vegetarian or vegan diet. A great substitute for meat, tofu is high in protein, calcium and iron, and is even thought to lower cholesterol. If you’re looking for something new to cook for dinner, try these healthy and delicious tofu recipes.

Tofu San Choy Bow
San Choy Bow is a traditional Chinese dish, usually served with pork mince. However, it’s so easy to turn this dish into a vegetarian dream with this recipe.

tofu-san-choy-bow-300x250

Laksa
Tofu is a central part of this Malaysian favorite. Laksa is a spicy noodle dish with coconut milk, prawns, bean sprouts and vegetables.

rasamalaysia.com

Sweet Potato and Tofu burger 
Some people think a burger has to be unhealthy to be tasty. This great recipe proves that’s simply not true. Sweet potato is high in vitamins B, C and D, and is rumored to fight stress and aging!

Recipe: Sweet potato and tofu burger

Paul McCartney’s Super Vegetable Salad
Who doesn’t want to know what a member of The Beatles eats for dinner? This gem is inspired by Meat Free Mondays, a movement that promotes healthier and more sustainable living through cutting meat from your diet, one day every week.

PaulsRecipe107893

Stir Fried Tofu and Asian Greens 
The great thing about a stir-fry, is that it can take less than 15 minutes to cook. It is also one of the best cooking methods, as it allows you to preserve all their healthy nutrients.

shesaidImage via asianfoodgrocer.com

Leftover Cooked Chook: 5-Minute Sensational Stir-Fry

If you are looking to turn last nights cooked chook or roast into something scrumptious, this very versatile recipe is for you. You can use up whatever type of left over meat or poultry you have, add whatever veggies you like and it’s a fast, healthy meal. 

Serves 4

Ingredients

1-2 cups left over cooked chicken, chopped or broken into small pieces

6 cups of frozen or fresh stir fry veggies

1/2 teaspoon ground ginger

1/2 teaspoon chopped garlic

2 tablespoons soy sauce

2 tablespoons chicken stock powder

1/2 cup water

Method

  1. Heat non stick pan on high until it’s hot and add your veggies. Toss veggies for a couple of minutes as they cook and then turn down heat to medium.
  2. Add ginger, garlic, chicken stock and water. Stir though and place the lid on. Continue to toss veggies until they are about 2/3 cooked. The time will depend on whether you are using frozen or fresh.
  3. Add chicken and stir through veggie mix. Add soy sauce and replace lid. Cook for about 2 minutes and serve.

By Kim Chartres

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