Sweet and sour stir fry recipe
information
Calories per serving: 300
ingredients
3 tablespoons soy sauce
1 tablespoon clear honey
1 tablespoon rice or white wine vinegar
1 teaspoon chilli sauce
1 teaspoon cornflour
100 g (3 1/2 oz) thread egg noodles
low fat cooking spray
3 eggs
2 tablespoons skimmed milk
1 tablespoon stir fry oil or sesame oil
1 garlic clove, crushed
1 teaspoon finely grated fresh root ginger, or ready prepared 'fresh' ginger
450 g (1 lb) fry vegetables, fresh or frozen
25 g (1 oz) cashew nuts
salt and freshly ground black pepper
1 teaspoon sesame seeds, to garnish
1 tablespoon clear honey
1 tablespoon rice or white wine vinegar
1 teaspoon chilli sauce
1 teaspoon cornflour
100 g (3 1/2 oz) thread egg noodles
low fat cooking spray
3 eggs
2 tablespoons skimmed milk
1 tablespoon stir fry oil or sesame oil
1 garlic clove, crushed
1 teaspoon finely grated fresh root ginger, or ready prepared 'fresh' ginger
450 g (1 lb) fry vegetables, fresh or frozen
25 g (1 oz) cashew nuts
salt and freshly ground black pepper
1 teaspoon sesame seeds, to garnish
method
1. In a small bowl or jug, mix together the soy sauce, honey, vinegar, chilli sauce and cornflour.
2. Put the noodles in a bowl and cover with boiling water. Soak them for about 6 minutes, or according to the pack instructions.
3. Heat a non stick omelette pan or large non stick frying pan and lightly spray it with low fat cooking spray. Beat the eggs and milk together and pour into the pan, and cook until just set. Fold the omelette over, turn it out on to a warm plate and keep warm.
4. Heat the stir fry oil or sesame oil in a wok or large frying pan, and add the garlic, ginger and stir fry vegetables. Stir fry briskly for about 3 minutes and then add the hot, drained noodles.
5. Stir the soy sauce mixture to blend the ingredients, and then add it to
the vegetable mixture, tossing to coat everything.
6. Slice the omelette into fine shreds and add it to the pan or wok, stir frying for about 1 minute to reheat it. Add the cashew nuts and season with a little salt and pepper. Serve, on four warmed plates sprinkled with sesame seeds.
Top tip You can buy ready prepared fresh or frozen stir fry vegetables - or simply prepare your own. Celery, cucumber, spring onions, Chinese leaves or pak choi, carrots and mushrooms work well together.
Variation For a chicken version, add 175 g (6 oz) of chopped, cooked chicken to the pan with the hot drained noodles and reheat thoroughly.
2. Put the noodles in a bowl and cover with boiling water. Soak them for about 6 minutes, or according to the pack instructions.
3. Heat a non stick omelette pan or large non stick frying pan and lightly spray it with low fat cooking spray. Beat the eggs and milk together and pour into the pan, and cook until just set. Fold the omelette over, turn it out on to a warm plate and keep warm.
4. Heat the stir fry oil or sesame oil in a wok or large frying pan, and add the garlic, ginger and stir fry vegetables. Stir fry briskly for about 3 minutes and then add the hot, drained noodles.
5. Stir the soy sauce mixture to blend the ingredients, and then add it to
the vegetable mixture, tossing to coat everything.
6. Slice the omelette into fine shreds and add it to the pan or wok, stir frying for about 1 minute to reheat it. Add the cashew nuts and season with a little salt and pepper. Serve, on four warmed plates sprinkled with sesame seeds.
Top tip You can buy ready prepared fresh or frozen stir fry vegetables - or simply prepare your own. Celery, cucumber, spring onions, Chinese leaves or pak choi, carrots and mushrooms work well together.
Variation For a chicken version, add 175 g (6 oz) of chopped, cooked chicken to the pan with the hot drained noodles and reheat thoroughly.
serving amount
serves 4
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