The secret to perfect stir-fries lies in remembering the wok cooks quickly at very high temperatures. All that’s required is a quick sizzle, a little shake and a gentle stir for this aromatic vegetarian feast.
Ingredients
- 1 tablespoon peanut oil
- 3 garlic cloves, crushed
- 2 teaspoons grated ginger
- 1 red capsicum, thinly sliced
- 2 bunches Chinese broccoli (gai lan), ends trimmed, cut into 6cm lengths
- 150g oyster mushrooms, halved
- 200g fresh shiitake mushrooms, sliced
- 1/4 cup (60ml) vegetarian oyster sauce*
- 1 tablespoon soy sauce
- 2 teaspoons sambal oelek* (Indonesian chilli paste)
- Steamed white rice, to serve
Method
- Step 1Heat the oil in a wok over medium heat.
- Step 2Add the garlic and ginger and stir-fry for 30 seconds. Add the capsicum and stir-fry for 2-3 minutes. Add the Chinese broccoli and mushrooms and stir-fry for a further 3 minutes, until the broccoli is just wilted. Add the oyster sauce, soy sauce and sambal oelek to the wok, then toss to coat and warm through for about 1 minute. Serve over steamed rice.
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
- Vegetarian
Nutrition
554 kj
Energy
6g
Fat Total
1g
Saturated Fat
8g
Protein
1237.96mg
Sodium
7g
Carbs (sugar)
9g
Carbs (total)
All nutrition values are per serve
Notes
* Available from selected supermarkets and Asian food stores.
- Author: Nancy Duran
- Image credit: Ian Wallace
- Publication: Taste.com.au
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