I’m a huge fan of stir-fries. They are quick to prepare, adaptable so you can use whatever ingredients you have on hand, and the cooking method means they are not drowning in oil. Here I’ve used gai lan, but you can substitute ordinary broccoli as well; just cut it up quite small so it cooks through quickly.
Serves: 2 | Prep time: 15 minutes | Cook: 10 minutes | Calories per serve: 421
INGREDIENTS
– 75 g dried pad thai rice noodles
– 1 tspn peanut oil
– 250 g boneless lamb loin trimmed and thickly sliced
– 1 bunch gai lan (Chinese broccoli) cut into chunks, leaves and stalks separated
– 100 g snow peas halved on the diagonal
– 5 spring onions cut into 5cm lengths
– 3 garlic cloves crushed
– 3 tspns dark soy sauce
– 3 tspns light soy sauce
– 1 egg
– Sliced fresh red chilli to serve
INSTRUCTIONS
Cook the noodles in a saucepan of boiling water for 4 minutes or until tender. Drain and cool under cold running water. Drain well.
Meanwhile, heat the oil in a wok on high. Stir-fry the lamb, in two batches, for 2–3 minutes or until browned. Set aside.
Reduce the heat to medium–high. Stir-fry the gai lan stalks and snow peas for 2 minutes. Add the spring onion and stir-fry for 2 minutes. Add the garlic and stir-fry for 1 minute. Add the noodles and sauces and stir-fry until the noodles are well coated. Make a well in the centre of the mixture and crack an egg into the middle. Cook, stirring the egg, for 1 minute, then return the lamb to the wok with the gai lan leaves and stir-fry until hot and the leaves have just wilted.
TIP When stir-frying Asian greens such as gai lan, choy sum or bok choy, separate the leaves from the stalks and only add the leaves at the end as they take no time to wilt.
VARIATION For a vegetarian version, replace the lamb with 200g firm tofu, cut into cubes (407 cal per serve).
Recipe from the book Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges & photography by Henryk Lobaczewski, & Julie Renouf, published by Viking, RRP $29.99.
For more info on this book, read our review here!