Teriyaki chilli Lamb stir-fry
800g diced lamb (can use and meat you like )
1 bunch of Bok Choy coarsely chopped
1 bunch of Brocolini trimmed
1 small brown onion diced
2 handfuls of fresh beans trimmed
1 medium red capsicum sliced
1 large garlic clove crushed
1 red chilli diced to serve
1 tablespoon of sesame oil
1 tablespoon of sweet chilli sauce
1/2 cup of teriyaki sauce
Heat a wok or large non stick fry pan and light spray of olive oil can cook meat to desire rare/medium/well done, remove and set aside.
Heat sesame oil, sweet chilli, teriyaki sauce garlic and onion. add remaining vegetables and cook until tender, return lamb to wok/fry pan and heat thru, transfer to serving plate, top with your fresh chilli.
Making a stir fry is one of the easiest, cheapest, and quickest ways of creating a great healthy and satisfying meal. By choosing a wide range of veggies, you can not only get a great mix of important micro-nutrients that fill the nutritional gaps in diets, but they also make the dish look vibrant and colourful.
Some great vegetables to include in your stir fry are broccoli, red or green capsicum, carrots, snow peas, zucchini, asparagus, and Bok Choy. But these are just a few of the many types of vegetables you can throw into your stir fry recipe!
Another great, yet always overlooked veggie is the humble cabbage! Cabbage has some great health properties, as it contains a beneficial photochemical (a chemical compound that occur naturally in plants ) called indole-3-carbinole (I3C), which has powerful cancer-fighting properties.
I3C also helps to break down estrogens in the body, which further decreases cancer risk, particularly breast cancer in women.
And most vegetables have small quantities of healthy fats such as omega-3’s, which counteract high acidity produced by high protein diets. Vegetables also give us a big dose of fibre. And by chopping the vegetables up into small portions, they will quick very fast!
Here’s a tip: Denser, low moisture veggies like broccoli and carrots take longer to cook, so briefly blanch them prior to throwing them in the wok!
So go get your Veggies On!
Lean cuts of protein
By choosing lean sources of meats, you can meet your daily protein requirements and keep the calories low. Good sources of protein include lean beef, lamb, chicken, fish and yes, even tofu!
The best oil to use for stir frying should be ones that have a High Smoking Point, as it allows the oil to be heated to a very high temperature without breaking down any fatty acids, and burning. Coconut oil is a great for this
In most Asian recipes, the traditional oil used for stir frying is peanut oil. But now a lot of other healthy oils with high smoking points are readily available, such as macadamia nut or even rice bran.
Another option is to use a good Mediterranean Olive Oil, which can help reduce your cholesterol, which in turn helps improve the health of your heart. And because you are cooking at high temperatures, only using a small amount of oil is needed to quickly sear or steam the ingredients.
And more importantly, chopped pieces of meat & vegetables, or tofu used in the stir fry technique retain much less oil, as the cooking method helps seal the food and stops it from absorbing a lot of the oil .
Because the heating process destroys some nutrients, we want to ensure that we cook the vegetables in our stir fry quickly, only exposing them to heat for a short time, which will help retain more nutrition.
Add some low salt soy sauce, some chopped garlic and ginger, and you have yourself a great tasting authentic Asian dish!
Another bonus of stir fry is that you can cook it in bulk, storing tasty vegetable-laden meals for days at a time.