Jamie Oliver

Stir-fried vegetables

Delicious fresh veggies with sesame and soy...

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Stir-fried vegetables

Serves 2
Cooks In15 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    106
    5%
  • Fat
    4.5g
    6%
  • Saturates
    0.6g
    3%
  • Protein
    3.8g
    8%
  • Carbs
    11.2g
    4%
  • Sugar
    5.9g
    7%

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

Nutrition per serving
  • Calories
    106
    5%
  • Fat
    4.5g
    6%
  • Saturates
    0.6g
    3%
  • Protein
    3.8g
    8%
  • Carbs
    11.2g
    4%
  • Sugar
    5.9g
    7%

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

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Ingredients

  • 1 clove garlic , crushed
  • 1 red chilli , thinly sliced
  • 3 spring onions , thinly sliced
  • 1 small red onion , thinly sliced
  • 1 handful mangetout , shredded
  • a few shiitake mushrooms , sliced
  • 1 handful green cabbage , finely sliced
  • a few water chestnuts , sliced
  • 1 splash olive oil
  • sea salt
  • freshly ground black pepper
  • 2 teaspoons soy sauce
  • 1 teaspoon sesame oil
  • sesame seeds , to sprinkle on top
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Method

The secret to good stir frying is not to put too much in the wok at the one time, if you do, the vegetables will sweat instead of frying. This recipe’s for two people but if you’re cooking for four, don’t dump twice as much in, do it in two batches.

Mix the garlic, chilli and spring and red onions together. Mix all the other vegetables and water chestnuts together. Keep the two mixes separate.

Heat your wok until it’s really hot. Add a splash of oil – it should start to smoke – then the chilli and onion mix. Stir for just 2 second before adding the other mix. Flip and toss the vegetables in the wok if you can; if you can’t, don’t worry, just keep the vegetables moving with a wooden spoon, turning them over every few seconds so they all keep feeling the heat of the bottom of the wok. Season with salt and pepper.

After a minute or two, the vegetables should have begun to soften. Add the soy sauce and sesame oil and stir in. After about 30 seconds the vegetables should smell amazing! Tip on to a serving dish, sprinkle over some sesame seeds and tuck in.

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