Here are a few of my recipes for stir-frys.....................
Pete’s Chicken Stir-Fry-3
Serves 2
Ingredients
150g Pre-cooked chicken pieces
(ff)
1stir-fry veg pack
(s)(sff)
1x 150g pack Amoy “straight to wok” fine noodles
(ff) 1.5syn
Stir-fry sauce
1Tbsp. sweetener
1Tbsp light soy sauce
1 tsp blue dragon oyster oil
1syn
1 tsp toasted sesame oil
2syn
1 spring onion, finely chopped
(s)(sff)
1 garlic clove, finely chopped
(s)(sff)
1 cube of ginger, finely chopped
3 Tbsp. water
Method
Spray a wok with Fry Light and cook the chicken until cooked and browned, remove from the pan, add more Fry Light and cook the veg for 5 mins, return the chicken to the pan, add the noodles and the home made stir-fry sauce, cook for another 5 mins until the noodles are cooked.
Making the Stir-fry Sauce
In a small frying pan, add the ingredients and over a low heat, cook, stirring from time to time to blend, season with salt & pepper. Cook until it thickens then add to the stir-fry after the noodles.
Pete’s Chicken Chow Mein
Serves 2
Ingredients
1 Carrot, sliced into matchsticks
(s) (sff)
1 Onion, finely sliced
(s) (sff)
1 Chilli, finely chopped
1 Garlic clove, finely chopped
(sff)
1tsp sesame oil
(2syn/2=1 syn per person)
1tbsp sweetener
1tbsp runny honey
(2.5 syns/2=1.25 syns per person)
2.5cm of Ginger, finely sliced
3tbsp light soy sauce
100g Sharwood’s fine rice noodles
(ff)
200g Beansprouts
(s) (sff)
250g Chicken breast
(ff)
Method
Place the chicken in a freezer for 1 hr., remove & slice into strips, place in a bowl & marinate with 1tbsp of the soy sauce & runny honey, mix well and cover, place in the fridge until mealtime.
Prepare the noodles as per the packet instructions.
Heat wok, sprayed with Fry Light and stir-fry the chicken until browned, add the garlic, ginger, onion & carrot and cook for 2 mins, add the bean sprouts, noodles, sweetener & remaining soy sauce, mix well, cook for 5 mins until hot, just before serving add the sesame oil, serve in heated bowls.
Pete’s version of Sticky Salmon with stir-fried Noodles
(Original on Page 33 of Slimmers World July 2011 mag)
Serves 4 *Extra Easy 1
Ingredients
2 level tbsp runny honey
3 tbsp light soy sauce
Dark Soy sauce
4 Salmon Fillets
(ff)
2 X150g packs of Amoy “straight to wok” rice noodles
(ff)
6oz/170 runner beans
(s)(sff)
1 red, orange & green pepper deseeded and chopped
(s)(sff)
5 spring onions
(s)(sff)
¼ of a Spanish onion, sliced
(s)(sff)
12 small mushrooms, chopped
(s)(sff)
Method
Mix the honey and soy sauce in a shallow heat-proof dish. Add the salmon and turn the fish to coat it. Leave for 15 mins to marinate.
Preheat the grill to medium-high
Place the salmon still in the dish and grill for 15 mins turning it once.
Preheat a wok and spray with Fry Light, add the peas, peppers, mushrooms & onions and cook for 5-7 mins, add noodles and toss them through the veg. until warmed.
Place the salmon on to a bed of the noodle stir-fry and season with dark soy sauce and enjoy.
