Fridge-raid stir-fry

Name: Fridge-raid stir-fry
Total time: 35 min
Yield: 4
Ingredients: 150 g purple sprouting broccoli; 2 teaspoons sesame oil; 2 large free-range eggs optional; 1 tablespoon Worcestershire sauce optional; 1 cucumber; 2 tablespoons low-salt soy sauce; ½ a lime; 1 round or little gem lettuce; 250 g noodles; ½ a leek; 2 small carrots; 150 g baby courgettes; 2 tablespoons unsalted peanuts or cashew nuts; 1 x 500 g piece of higher-welfare pork fillet; olive oil; 4 tablespoons hoisin sauce; 150 g frozen peas and soya beans; 2 sprigs of fresh mint or parsley optional; chilli sauce to serve

Glazed hoisin pork, crunchy veg & noodles

Dairy-freedf

“Getting prepped up front is the key to success when it comes to a stir-fry. It might seem stage-y, but when you combine all the different elements in one joyful bowl at the end you’ll be so pleased you went to all that effort. Also, everything here is quick to do, so it’s not a long one in terms of total time. I’ve given you quantities for the veg I used, but you basically want about 600g of crunchy veg in total (as well as the salad). When it comes to the actual stir-frying, it’s best to do no more than 2 portions at a time so you can retain maximum control. Happy cooking! ”

Serves 4

Cooks In35 minutes

DifficultyNot too tricky

Keep cooking and carry on Courgette Leek Pork

Nutrition per serving

Calories 600 30%
Fat 16.4g 23%
Saturates 4.8g 24%
Sugars 16.1g 18%
Salt 1.8g 30%
Protein 44.1g 88%
Carbs 70.3g 27%
Fibre 7.7g -

Of an adult's reference intake

Jamie: Keep Cooking and Carry On

By Jamie Oliver

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Ingredients

150 g purple sprouting broccoli
2 teaspoons sesame oil
2 large free-range eggs , optional
1 tablespoon Worcestershire sauce , optional
1 cucumber
2 tablespoons low-salt soy sauce
½ a lime
1 round or little gem lettuce
250 g noodles
½ a leek
2 small carrots
150 g baby courgettes
2 tablespoons unsalted peanuts or cashew nuts
1 x 500 g piece of higher-welfare pork fillet
olive oil
4 tablespoons hoisin sauce
150 g frozen peas and soya beans
2 sprigs of fresh mint or parsley , optional
chilli sauce , to serve

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Jamie: Keep Cooking and Carry On

By Jamie Oliver

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Method

Trim the tough ends off the broccoli stalks, then halve any thicker stalks. Blanch in a pan of boiling salted water for a few minutes, until just cooked, then remove and toss with the sesame oil. If using eggs, cook in the water for 7 minutes, then remove, cool under running water and peel. Place in a reusable bag with the Worcestershire sauce and twist to seal, letting the sauce stain the eggs.
Use a fork to scrape down the length of the cucumber, all the way round – this helps the dressing to cling on. Cut at an angle into 1cm slices then, in a bowl, mix with the soy sauce and lime juice. Set aside, turning the cucumber slices occasionally, so they soak up all that lovely flavour.
Click the lettuce leaves apart, then wash and place in a bowl of cold water so they remain lovely and crisp. Simply drain and spin dry when ready to serve.
Cook the noodles according to the packet instructions, then drain, refresh and cool under cold running water, and set aside.
Trim the leek and halve lengthways, wash, then cut into 5cm lengths and finely slice – we’re looking for harmony between the size of the veg and the noodles.
Peel the carrots. Trim and slice the courgettes and carrots lengthways, then cut into batons.
Put a non-stick frying pan on a medium-high heat. Toast the nuts as it heats up, removing to a pestle and mortar once golden. Bash until crushed and set aside.
Trim the pork of any sinew, then cut into 1½cm thick rounds. Place in the pan with 1 tablespoon of olive oil and cook for 5 minutes, or until golden and just cooked through, turning halfway. Turn the heat off and spoon over the hoisin sauce, then pile the broccoli at one side of the pan to warm through.
Alongside, put a large non-stick frying pan or wok on a medium-high heat with ½ a tablespoon of olive oil.
Sprinkle half the chopped veg, half the peas and beans, and half the noodles into a pan. Stir-fry over the heat for just a couple of minutes, then divide between serving bowls.
Portion up some hoisin pork and broccoli, add half an egg to each bowl (if using), with some cucumber and lettuce. Pick over some herb leaves, scatter over some nuts, then drizzle with chilli sauce, to taste. Let two lucky people tuck in, while you rattle out the remaining portions.

Tips

EASY SWAPS:
– You know the score on the veg front, anything crunchy will do, think white or red cabbage, regular courgettes or broccoli, baby corn, mangetout, sugar snaps. As long as it’s all prepped in a similar size it’ll be delicious.
– Swap out leek for spring onions, regular onions or red onions.
– Feel free to use whatever is in the fridge at the end of the week: a rasher of cooked bacon, crumbled up, some leftover cooked chicken, tofu or prawns.
– On the noodles, use whatever type you’ve got, it’s all good.