Posted by: hilsrecipeoftheweek | September 23, 2009

Chicken, turkey or tofu stir fry with greens and cashews

Healthy, light and quick – just what you need in an after-work meal.

BBC stir fry

Serves 4

Recipe by BBC Good Food magazine http://www.bbcgoodfood.com/recipes/12142/tofu-greens-and-cashew-stirfry

INGREDIENTS
 1 tbsp vegetable oil
1 head broccoli , cut into small florets
4 garlic cloves , sliced
1 red chilli , deseeded and finely sliced
1 bunch spring onions , sliced
140g soya beans [available frozen from the supermarket]
2 heads pak choi , quartered
2 x 150g packs marinated tofu pieces [or chicken or turkey breast see comment below]
1 ½ tbsp hoisin sauce
1 tbsp reduced-salt soy sauce (add extra to suit your own taste)
25g roasted nuts
[I recommend also about 1 cm root ginger, peeled and thinly sliced or grated]

METHOD

Heat the oil in a non-stick wok.

Add the broccoli, then fry on a high heat for 5 mins or until just tender, adding a little water if it begins to catch.

Add the garlic and chilli (and ginger if using), fry for 1 min, then toss through the spring onions, soya beans, pak choi and tofu.

Stir-fry for 2-3 mins. Add the hoisin, soy and nuts to warm through.

Hils Comment: Quick and delicious, and so versatile. Make this with whatever veg and protein you have available, perfect for using up vegetables that are in danger of going to waste by the end of the week. It would work well with any of the following: green beans, cabbage, mange touts, asparagus, shredded carrot or courgette, bean sprouts, and so on. I haven’t tried it with tofu, mind – it was wonderful with turkey or chicken: METHOD – first stir fry the chicken or turkey over a high heat in a little olive oil with half the chopped garlic.  Remove from the wok, then stir fry the rest of the garlic, the ginger and the chilli for 1 min, then add the broccoli/beans for a few minutes. Toss through the other vegetables and the soya beans (plus tofu if using), and stir fry for 2 – 3 minutes.  Put the chicken or turkey back into the wok at the end with the hoisin, soy sauce and nuts, just to warm through.

This dish was delicious using  pak choi, purple sprouting broccoli, a little red pepper and diced chicken breast:

DSCN3168

 and equally good with normal broccoli, green beans, savoy cabbage,  diced turkey breast and a few cooked prawns I had in the freezer:

 

 DSCN3365

The secret of a good stir fry is to have done all the preparation in advance, according to Jane Clarke, one of Britain’s leading nutritionists. Chop the vegetables  so they are all the same, one bite, size, so cooking is even. Chop the garlic, ginger, chilli etc. before you start cooking, and get store cupboard ingredients ready. What makes the difference between a stir-fry that sizzles and a soggy, old tasting mush is being able to quickly add the ingredient at the right time, without having to rummage around in a cupboard or, worse still, nip out to the supermarket for something vital.

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