This fry-up sure to cause a great stir

A colourful stirfry is a quick and healthy alternative to takeaway meals.
A colourful stirfry is a quick and healthy alternative to takeaway meals. 123rf

SPRING vegies that are full of colour are also full of nutrients and so very good for us.

Think capsicums, beans, fresh young asparagus and just about anything that is growing in your garden (if you're lucky enough to have one) or available from your local farmer's market or farm gate.

Combined with a little protein of your choice and tossed quickly in a wok, you will end up with a delicious meal that costs a fraction of something from the local takeaway., and can be achieved in less time than it takes to place an order and wait for delivery.

Today's recipe is another of those versatile numbers I love so much.

Use anything that takes your fancy; the only rule is keep it crunchy because that way you get more of what's good for you in your bowl.

I'm using red and yellow capsicum, green beans and green onions because that's what I have growing at the moment. Broccoli would go well, as would florets of cauliflower or corn kernels.

Glazed with a tasty blend of sauces and sprinkled with sesame seeds, once you have sliced the meat and vegetables you're almost done. I've used chicken thigh fillets, but you could also use pork, beef or prawns, or tofu if you're vegetarian or vegan. I now ask guests before adding coriander leaves; while I love it, for some reason it's disliked by many.

Serve with some steamed jasmine rice or hokkien noodles and you have all the bases covered.

Rainbow stir fry

Serves 4


INGREDIENTS: 3 tbs peanut oil

400g chicken thigh fillet, sliced OR shelled and deveined green prawns OR pork fillet, sliced OR firm tofu, cubed

2 tsp fresh ginger, grated

2 cloves garlic, peeled and crushed

1 red and 1 yellow capsicum, sliced

100g green beans, cut into 3cm lengths

1 tbs Chinese rice wine (shaoxing)

2 tbs dark soy sauce

2 tbs oyster sauce

2 tsp caster sugar

100ml chicken stock

4 green onions, sliced diagonally

2 tsp sesame seeds

handful fresh coriander leaves, for garnish (optional).


METHOD: Heat half the oil in a wok over high heat until shimmering. Cook the chicken, prawns, pork or tofu in three batches, reheating the wok each time. Remove and set aside.

Return wok to the heat with the remaining oil and toss in the ginger, garlic, capsicum and beans. Stir-fry for 1 minute then remove from wok.

Deglaze the wok with the rice wine then add the sauces, sugar and stock. Throw the meat or tofu back in, along with the cooked vegetables and the green onion and reheat. Sprinkle with sesame seeds.

Sprinkle with coriander leaves if using and serve immediately.

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Topics:  maggie cooper the weekend cook vegetables

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