A sprout is for life…not just Christmas

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Sprout, Pepper and Chicken Stir Fry

I want to extol the virtues of this marvellous vegetable (oft maligned unfairly) over the coming months, starting with this simple stir fry. The health benefits of greens are all publicised and out there on the web for you to check out – and sprouts come right near the top of the pops when it comes to all they have to offer to protect your body and keep it healthy.

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Ingredients for 4

600 gm of noodles – I used a ready to wok variety

12 sprouts, tailed, outer layer removed

1 long red pepper

3 chicken breast fillets

Bunch of spring onions, topped and tailed and finely sliced

For the sauce – 

2 tablespoons water

2 tablespoons sake (rice wine) – or dry sherry 

1 tablespoon oyster sauce

2 teaspoon sugar

2 teaspoon soy sauce

Or you could just use, as i did last night – as I was in a hurry (!) a shop bought 125 gm sachet of oyster and spring onion sauce

Vegetable oil – or you could if you wish use sesame seed oil

Method

Deseed and thinly slice the red pepper into match stick lengths. Finely slice the sprouts. Slice the chicken into thin pieces.

Heat the oil in your wok. When nice and hot add the sprouts and red peppers and stir fry for about two minutes until the peppers start to go soft.

Remove from pan with a slotted spoon and put to one side. If necessary add a little more oil then pan fry the chicken on  high heat until cooked through – it will only take a few minutes. Then tip in the peppers and sprouts and cook together for a further minute or two.

If making your own sauce, now add the spring onions and fry for a minute, then add the other ingredients and mix well as you continue to cook for a minute then add the noodles. (If using a ready made sauce sachet, add the noodles first then add the sauce mix). Either way, I like to mix it all round then lower the heat and pop a lid on, letting it all steam together nicely for a minute or so whilst the noodles cook. 

Serve on warm plates with bowls of sweet chilli sauce, plum sauce or hot sauce on the side – depending on your mood!

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The sprouts go so well in this dish and they will make you want to add them to lots more dishes!

Don’t just forget them until next December!

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Spring Supper Stir Fry

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Spring Stir Fry Supper

Yesterday when I got back from work, well, umpiring a cricket match…not really work…..I was delighted to find a basket of assorted veg waiting for me….after a long slow glass of cold white wine had revitalised my inner regions..I set to some chopping. A half a savoy cabbage shredded, a carrot slithered into slithers with a potato peeler, and a red chilli deseeded and chopped. A clove of garlic, skinned and crushed ‘neath a knife blade. A couple of spring onions slit into strips. 100 gm of edamame beans set to one side, a bag of fresh bean shoots at the ready. Two organic chicken breasts cut into small bite sized pieces and a handful or two of king prawns. The wok got hot with a spoon or two of sesame oil to keep it company. In went the chilli, garlic and spring onion. Then the chicken with a splash of light and a splash of dark soy sauce…a teaspoon of fish sauce too. A little black pepper. Then after a minute or two the chicken was looking fine..so in went the other veg…now it was looking seriously spring like….finally, the prawns made their entrance into the wok…..moments later the dish hit the table and went down well with all present……I have to confess, being a chilli fan, I added a swirl or two of my favourite hot chilli sauce……….all in all – a fresh dish, with a little crunch and a lot of Spring!

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