20-minute stir-fries

20-minute stir-fries

Turn your standard stir-fry on its head by trying one of these 20-minute versions.

Pork and prawn noodles

Serves 4

Nutrition information (per serve): 1630kJ/389cal, protein 41g, total fat 10g, sat fat 2g, carbs 55g, sugars 7g, fibre 8g, sodium 760mg, calcium 170mg, iron 6.5mg

Stir-fried baby veges

Serves 4

Toss together 350g cubed tofu, 1 tablespoon minced ginger and 2 tablespoons liquid honey. Spray a frying pan with oil spray and place over a medium-high heat. Add tofu and stir-fry until lightly golden. Remove from pan and keep warm. Spray pan with more oil and return to heat. Add 200g snow peas, 3 cups baby carrots, 8 baby beets (scrubbed and halved) and 4 sliced baby fennel bulbs. Stir-fry until tender. Add 2 cups cherry tomatoes and cook for 2 more minutes with 3 tablespoons teriyaki sauce. Serve with 1 1/2 cups cooked couscous mixed with 2 chopped spring onions, 1/2 cup sultanas and a dressing made from 2 teaspoons sesame oil with 1 tablespoon lemon juice and 1 tablespoon lime juice.

Nutrition inform​ation (per serve): 1820kJ/435cal, protein 20g, total fat 12g, sat fat 2g, carbs 60g, sugars 45g, fibre 11g, sodium 560mg, calcium 320mg, iron 8mg

  • Vegetarian, dairy-free
  • High fibre, high calcium, high iron

Chilli lamb noodle stir-fry

Serves 4

Toss 400g lean lamb strips with 1 tablespoon minced ginger and 2 teaspoons minced garlic. Spray a frying pan with oil spray and place over a medium-high heat. Add lamb and stir-fry for 3 minutes. Add 4 cups broccoli florets, 2 sliced courgettes and 2 cups frozen peas. Stir-fry until vegetables are tender. Add 1/3 cup sweet chilli sauce and 2 cups baby rocket. Heat through. Add 300g instant hokkien noodles, toss lightly and serve.

Nut​rition information (per serve): 1570kJ/376cal, protein 33g, total fat 11g, sat fat 4g, carbs 35g, sugars 14g, fibre 10g, sodium 400mg, calcium 90mg, iron 5mg

  • Diabetes-friendly, dairy-free
  • High fibre, high iron, low kJ, low sodium

Stir-fried ginger beef with peas

Serves 4

In a large bowl toss together 500g lean beef strips and a marinade of 2 cloves garlic (minced), 2 tablespoons grated ginger and 2 tablespoons salt-reduced soy sauce. Set aside. Spray a large frying pan with oil spray and place over a medium-high heat. Add 1 sliced onion and cook until softened. Add beef and marinade. Stir-fry for 3 minutes. Add 4 cups sliced mushrooms, 150g snow peas and 200g trimmed asparagus (use a little more oil spray if necessary). Stir-fry until tender. Add 400g cherry tomatoes. Heat through and serve with 3 cups cooked brown rice.

Nutrition information (per s​erve): 2010kJ/479cal, protein 40g, total fat 11g, sat fat 3g, carbs 55g, sugars 10g, fibre 7g, sodium 350mg, calcium 80mg, iron 6.5mg

  • Dairy-free
  • High fibre, high iron, low sodium

Coconut chicken and chickpea curry

Serves 4

Heat a large non-stick pan with oil spray. Add 1 chopped onion and cook until softened. Add 1 tablespoon lemongrass paste and cook for 1 more minute then add 400g sliced chicken breast and 1 tablespoon tandoori paste. Stir-fry for 2 minutes. Add 4 sliced spring onions to pan, with 1 sliced red capsicum, 3 cups sliced mushrooms and 2 sliced carrots. Cook for 3 minutes. Add one 400g can chickpeas (drained, rinsed) with 1/2 cup light coconut milk and heat through. Stir in 3 cups spinach until wilted. Serve with chopped fresh coriander.

Nutrition inform​ation (per serve): 1180kJ/282cal, protein 33g, total fat 9g, sat fat 4g, carbs 20g, sugars 10g, fibre 8g, sodium 460mg, calcium 100mg, iron 3mg

  • Diabetes-friendly, dairy-free
  • High fibre, low-kJ, low fat, low sodium
Author: Sarah Swain

Healthy Food Guide

First published: May 2012

2017-06-22 16:20:25

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