Antioxidant Packed Stir Fry

Antioxidant packed stir fry

An easy weeknight meal that takes just thirty minutes to whip up. It’s packed with bright and dark vegetables which are antioxidant rich. Feel free to use any veggies or meat you have available to you - it really is a ‘throw in what you have’ kind of dish.

Ingredients

Lean protein (one tofu block, 2 chicken breasts, 2 lean beef or pork steaks, ~400g prawns).

1 onion

1 broccoli, cut into small florets

1/2 yellow capsicum, sliced thin

Two handfuls of mushrooms, sliced

2-3 radish, cut into thin slices

1 carrot, cut into thin slices

1/4 purple cabbage

2 bok choy, cut lengthways

Soba noodles (one bunch per two people)

Sesame seeds to top

Stir fry sauce:

3cm fresh garlic, diced small

3cm fresh ginger, diced small

1tsp sesame oil

1/4 cup soy sauce

2Tbsp oyster sauce

1Tbsp sweet chilli sauce

Method

  1. Cut protein into small pieces. Heat a little olive oil in a pan and cook protein. Remove from pan and add to a salad bowl.

  2. Mix stir fry ingredients together in a small bowl.

  3. Cook soba noodles as per packet instructions.

  4. Add a little more olive oil into the fry pan and sauté all veggies apart from bok choy and purple cabbage (these are added at the end as they don’t take as long to cook). Fry until just cooked and still slightly crunchy. Add bok choy and purple cabbage at the end and cook for about a minute.

  5. Transfer veggies to the salad bowl with the protein.

  6. Add stir fry dressing ingredients to the hot fry pan and let it sizzle and reduce to a sticky sauce for about a minute. Add protein and veggies back into the pan and stir until the dressing is mixed through.

  7. Serve on top of soba noodles and sprinkle sesame seeds on top

Kate Christison