Tofu with Hokkein Noodles

Everybody loves noodles, right? We do in our family, but usually I make noodle dishes with rice vermicelli. Tonight I thought I'd shake things up a bit and use Hokkein noodles instead. This meal is vegetarian and serves four.

Ingredients:

• 450 grams thick Hokkein noodles
• 400 gram tin of corn spears
• 1 red capsicum, thinly sliced
• 1 large handful of snow peas
• 2 packets of marinated tofu or tofu of your choice cooked to your liking :)
• 1 tablespoon rice wine vinegar
• ¼ cup light soy sauce
• 1 tablespoon grated fresh ginger
• 1 tablespoon curry powder
• ¼ cup vegetable stock
• 1 tablespoon sesame oil

Method:

1. Cook the Hokkein noodles as per packet instructions
2. Heat wok on medium-high heat and brown the tofu in batches and put aside to keep warm
3. Heat sesame oil in wok and toss all vegetables often until softened to your liking
4. In a jug combine the rice wine vinegar, soy sauce, ginger, curry and stock and stir well
5. Drain the noodles and add to the vegetables in the wok
6. Pour the sauce over the noodles and vegetables in the wok
7. Toss gently to warm through and then serve. D-E-L-icious

This recipe is so versatile. You could substitute the above vegetables with either carrots, green beans, zucchini, mushrooms, bok choy, broccoli or baby spinach.

Beef & Sweet Soy Stir-fry

How good are stir fries? They are healthy, fast and versatile. What more can I say? This one serves 4 with rice.

Ingredients:

• 1 tablespoon olive oil
• 500g beef rump, all fat removed, sliced thinly
• 2 red capsicums, thinly sliced
• A large handful of snow peas
• 400g jar bean shoots
• 1/2 cup sweet soy sauce
• 1/2 to 1 cup water
• Jasmine rice

Method:

1. Cook rice as per instructions
2. On a high heat, heat olive oil in the wok and add beef
3. Stir fry the beef until lightly browned
4. Add capsicum and snow peas and stir fry for 2mins
5. Add the sweet soy sauce and water, mix well and stir fry for another 2mins
6. Add bean shoots, toss and serve immediately on a bed of rice.

D-E-L-icious  XD

Rapid Ginger Stir Fry

Wow, I just made this very quick vegetable stirfry for lunch. it only took me 10mins from cutting vegies to serving it :) It serves one and is so fast you won't even have time to feel hungry. Great for vegetarians and vegans.

Ingredients:

• 1 medium carrot, peeled and thinly sliced
• 1 cup small broccoli florets
• 1/4 red onion, peeled and sliced asian style
• 1/2 small zucchini, thinly sliced
• 1 tblsp crushed ginger
• 1/4 cup water
• 1 tspn soy sauce
• 1 tspn toasted sesame seeds

Method:

1. Heat water in wok and add ginger
2. Add all vegetables
3. Stirfry for 5 minutes, tossing often
4. Add soy sauce and stir through
5. Pour into a serving bowl and sprinkle with sesame seeds

Quick Vegetable Stir Fry

If you've recently had a carnivorous overload, this vegetarian dish is wonderfully tasty, easy and very healthy. It makes 2 serves.

Ingredients:

• 2 carrots, peeled and sliced
• 1/2 cup cauliflour, chopped 
• 2 shallots, cut into 2cm pieces
• 1 large stick celery, sliced
• 1/4 zucchini chopped into 2cm pieces
• 1/4 red capsicum, chopped into chunks
• 1/4 yellow capsicum, chopped into chunks
• 1/2 cup green beans, chopped into 2cm pieces
• 1 tblspn peanut butter (crunchy or smooth)
• 1 tspn honey
• 1 tblspn soy sauce
• 1 tspn natural Greek yogurt
• 1 tblspn hot water

Method:

1. Throw all vegetables into a steamer pot and steam for 6-8 minutes, until tender
2. Remove from the heat
3. In a small saucepan on low heat place the peanut butter and honey and mix well
4. When it starts to melt, add soy sauce and stir well
5. Add yogurt and stir well
6. Add hot water and stir well
7. Keep stirring until a smooth and creamy consistency
8. Taste - add more soy sauce or peanut butter to your liking
9. Add more water if it’s too thick
10. Serve vegetables into a bowl and drizzle over the satay sauce… It’s also nice to add a few fresh natural peanuts on top. D-E-L-icious XD

Note: Vegans should omit the yoghurt.

Vietnamese Stir Fry

This recipe is adapted from a Weight Watchers one. So it is easy, fast and lean. It serves 4 on a bed of vermicelli noodles.

Ingredients:

• 500g rump steak, thinly sliced
• Spray oil
• 2 tablespoons soy sauce
• 2 and half tablespoons lime juice
• 1 red chilli
• 1 teaspoon caster sugar
• 1/4 cup water
• 4 shallots cut into 3cm lengths
• 1 red capsicum cut into 3-4cm lengths
• 400g tin corn spears
• 400g tin bean spouts
• Vermicelli noodles

Method:

1. Prepare the noodles as per packet instructions
2. In a bowl - mix the soy sauce, lime juice, chilli, sugar and water
3. Spray oil in a hot wok
4. Add beef and stir fry until brown
5. Once the beef is browned add all the vegetables except the bean sprouts
6. Stir fry until the vegetables are just tender
7. Add the bean sprouts for an additional minute
8. Serve on vermicelli noodles

D-E-L-icious  XD

Prik Khing Pork

I learned to make Prik Khing Pork, a Thai stir fry when I worked in a Thai kitchen. What I love about it is - there is no coconut milk required…and this makes it healthier XD. Here are the ingredients:

• 1 tblspn olive oil
• 1 tblspn Prik Khing curry paste
• 300g thinly sliced lean pork with all fat removed
• 1/2 tblspn white sugar (or palm sugar if you have it)
• 1 tspn chicken powder 
• 1 tblspn fish sauce * (see below tip)
• 1 tblspn seasoning sauce * (see below tip)
• 1 tblspon soy sauce * (see below tip)
• 1/2 red capsicum
• 1/2 green capsicum
• 8-10 long corn spears (tinned are juicier than dried)
• 1 large carrot, peeled and thinly sliced
• 1/2 long red chilli (or full one if you like it very hot)
• 4 Kaffir lime leaves very thinly sliced. You buy these by the punnet in your supermarket or in an Asian grocer. They are easy to freeze and use small amounts when necessary. They ARE compulsory for this dish. It simply doesn't work without them.

Directions:

1. Heat oil in wok
2. Add curry paste and stir in oil for 2 minutes
3. Turn heat to high and add pork, stir until cooked
4. Add sugar, fish sauce, soy sauce, seasoning sauce, chicken powder and mix through
5. Add vegetables and cook for 3 minutes
6. If mix is too dry, add some water
7. Garnish with kaffir lime leaves and serve on jasmine rice.

* Tip: If you love Thai food and want to start cooking it - the above sauces are compulsory in any Thai kitchen as well as oyster sauce, seasoning sauce, chicken stock powder, and palm sugar. Visit a local Asian grocer when you can and buy all the sauces. Some will keep for months in the fridge or pantry.

Sweet & Sour Pork

Wow! All I can say is...wow! This is the first time I've made sweet and sour sauce AND the first time I've cooked pork in such a way that has left me wanting more. This is by far the best way to have pork...most definitely. This recipe serves 4 with rice. Because my family love a lot of sauce - I doubled the sauce quantities.

Ingredients:

• 500-600g pork fillet, trimmed and thinly sliced
• 1/4 cup soy sauce
• 1/4 cup tomato sauce
• 1 tablespoon white vinegar
• 1 teaspoon brown sugar
• 1 onion, peeled and cut into wedges
• 1 green capsicum, thinly sliced (I only had red so used it)
• 150g cherry tomatoes, halved
• 150g chopped fresh pineapple (I used tinned pieces)
• Steamed rice - enough for 4.

Method:

1. Place the pork and 2 tablespoons of the soy sauce in a bowl, toss until well coated, cover and refrigerate for 10mins
2. Place the remaining soy sauce in a bowl and combine with tomato sauce, vinegar and brown sugar. Set aside
3. Place a wok or large non-stick frying pan over medium-high heat and spray with spray oil spray. Cook the pork in batches until browned, then remove and wipe out the wok with paper towel
4. Spray the wok with a little more spray oil. Add onion and capsicum and stir-fry for 4 minutes or until just tender. Return the pork to the wok, along with tomatoes, pineapple and soy sauce mixture and cook for a further 3 minutes
5. Serve immediately with steamed rice.

Note: Brown rice is a wholegrain rice which means it has more fibre and a higher vitamin content that white rice varieties. Of the white rice varieties, basmati has the lowest GI so helps you fell fuller for longer.

Chicken & Lychee Thai Curry

This is the first time I’ve made this recipe and it’s very nice. These quantities serve 4 people with rice.

Ingredients:

• 1tsp extra virgin olive oil
• 1 medium red onion, sliced
• 1 medium red capsicum, sliced
• 150g button mushrooms, quartered
• 1tbs red curry paste
• 1 cup chicken stock
• 500g lean chicken breast fillets, fat trimmed, cut into 3cm pieces
• 150g green beans, cut into 3cm lengths
• 100g snow peas
• 3tbs low-fat natural Greek yogurt
• 16 fresh lychees peeled and pitted (or canned and drained)
• 1 large green chilli, thinly sliced diagonally
• 2 green shallots, thinly sliced diagonally

Method:

1. Heat oil in a wok, add onion, capsicum and mushrooms and cook, stirring, for 3-5 minutes or until soft
2. Add curry paste and cook, stirring, for 1 minute or until fragrant
3. Add stock and bring to the boil. Add chicken and simmer for 4 minutes
4. Add green beans and snow peas and simmer for 3-4 minutes or until chicken is cooked through
5. Stir in yogurt and lychees and cook for 1 minute or until heated through
6. Serve on a bed of rice and sprinkle with chilli and green shallots…D-E-L-icious XD

Chicken & Cashew Stir Fry

Tonight I wanted something quick and healthy after a busy day out in the sun. I decided I would make a chicken & cashew stir-fry.

Ingredients:

• 1 tblspn peanut oil
• 500g chicken breast sliced
• 3 cups vegetables (I used sliced carrots and green beans)
• 3 tblspn light coconut milk (I used low-fat natural Greek yoghurt)
• 1 tblspn fish sauce
• 3 tblspn chicken stock
• 1 tspn smoked paprika
• 1 tspn curry powder
• 1 tspn cumin
• 1 tspn lime juice

Method:

1. Place the vegies in the microwave in a tblspn of water and cook for 4 minutes
2. Place the sliced chicken in the hot oil and while it’s cooking, add the fish sauce, smoked paprika, curry powder and cumin and stir well
3. Cook for 2 minutes (remember to turn each piece over) then add the chicken stock and coconut milk
4. Cook for another 3 minutes then add the drained vegies, the lime juice and the cashews
5. Cook for another 3 minutes.
6. Serve on a bed of jasmine rice and garnish with crispy fried onion rings.  D-E-L-icious  XD

Lean Thai Beef Stir Fry

This recipe is one of our favourites and we have it often, because we love Thai food. I worked in a Thai kitchen and I've also undertaken Thai cooking classes. This is as traditional as it gets, as well as being healthy, easy and fast. I have reduced the oil content by two-thirds so this recipe only uses 1 tablespoon of good quality olive oil and I've watered down the sauces so the sauce soaks into the rice ;) We love it and hope you do too. This recipe serves 4 people.

Ingredients:

• 1 tablespoon good quality olive oil
• 1 teaspoon crushed garlic (or 2 fresh garlic cloves finely chopped)
• 1/4 teaspoon crushed chilli (or chopped fresh chilli to your own taste)
• 500g rump steak, all fat removed, finely sliced
• 2 handfuls of fresh green string beans, ends removed and cut into 2-3cm lengths
• 1 large carrot, peeled and cut into matchsticks
• 1 yellow capsicum, sliced into 2-3cm lengths
• 1 zucchini, sliced into 2-3cm lengths
• 1 tablespoon white sugar
• 1/2 tablespoon chicken stock powder
• 2 tablespoons fish sauce
• 1 tablespoon seasoning sauce
• 1 tablespoon oyster sauce
• 1 tablespoon soy sauce
• 1/2 cup water
• Fresh coriander
• Jasmine rice

Method:

1. In a large wok, heat the oil on a high heat, add the garlic and chilli and stir for 1 minute
2. Add the beef strips, stir fry until browned on both sides
3. Stir in all sauces, the sugar and the chicken stock powder and 1/2 cup water
4. Add the vegetables and stir fry for 4-5 minutes
5. Serve on a bed of jasmine rice and garnish with coriander

Note: It may seem there are many ingredients, however once you've bought the sauces, they keep well in the pantry for ages and are common sauces used in Thai cooking. Therefore if you like Thai food - you're going to need these sauces anyway.

D-E-L-icious  XD

Green Veg Stir Fry with Almonds

This recipe is easy, fast, healthy, vegetarian, low-fat and tasty. It serves one alone, or 2 with steamed rice. It's quite versatile - you can add whatever fresh vegetables you want.


Ingredients:

• 1/4 cup almonds
• 2 tablespoons oyster sauce
• 1 tsp brown sugar
• Spray oil
• 5 shallots, cut into 3cm lengths
• 1 head of broccoli, stem removed and cut into small florets
• 1 carrot, peeled and cut into narrow 3cm long pieces

Method:

1. Heat wok over high heat, spray a quick spray of oil, add almonds and cook 4-5 mins, tossing until light golden brown. Remove and set aside
2. Combine oyster sauce and brown sugar in a cup, mix enough warm water to thin out a little and set aside
3. Heat wok over high heat until very hot, add spray oil, add 1/4 cup water water for steaming add the carrots first. Toss regularly for about a minute
4. Add the broccoli and toss for another minute. Add more water if it's drying out
5. Finally add the sauce and shallots - and toss for another minute
6. Return the almonds to the wok and stir through
7. Either serve alone or over a bed of steamed jasmine rice.

D-E-L-icious  XD

Beef, Vegetable & Noodle Stir Fry

This recipe is fast, easy, healthy and tasty. It serves 4 and is a nice change from your average stir fry with rice.

Ingredients:

• Vermicelli noodles - enough for 4, cooked as per instructions
• 1 tablespoon sesame seeds
• Spray oil
• 3/4 cup water
• 500g beef strips (heart smart), thinly sliced
• 1/4 cabbage, finely shredded
• 1 large carrot, peeled and sliced into matchsticks
• 4 green shallots, cut into 3cm pieces
• 1 whole capsicum, thinly sliced (I used 1/3 red, 1/3 green and 1/3 yellow)
• 1/2 large zucchini, sliced into matchsticks
• 1/4 to 1/2 cup Hoi Sin sauce

Method:

1. Cook vermicelli noodles as per instructions (usually they just need soaking in boiled water for a few minutes)
2. Heat a wok over a high heat, add sesame seeds, shake and toss until brown
3. Remove and set aside
4. Spray the spray oil in the wok, reheat to hot and add the beef
5. Toss often until brown, then remove and set aside
6. Spray oil in wok again, heat again, add a little of the water and add all the vegetables, except the cabbage
7. Toss the vegetables often, adding water occasionally to prevent sticking to wok, for about 5 minutes
8. Add the cabbage, toss and add a little more water if necessary. Cook for a further 2mins
9. Return the beef and the sesame seeds to the wok, pour the sauce over the lot, and stir through until warmed and mixed well
10. Serve on a bed of noodles.

D-E-L-icious  XD

Chicken, Shallots & Snow Pea Stir Fry

This recipe idea came from the Woolworths website, however I've adapted it to suit my gallbladder diet so it it extremely healthy, tasty and fast to make. This serves 4.

Ingredients:

• Steamed Jasmine rice
• 100g blanched almonds
• 1/4 cup oyster sauce
• 2 tsp brown sugar
• Spray oil
• 400g chicken breast, skinless and sliced stir-fry style
• 4 or 5 shallots, cut into 3cm lengths
• 150g snow peas, ends removed
• 1 small zucchini, sliced stir-fry style
• 1/2 cauliflower, cut into small pieces

Method:

1. Heat wok over medium heat, spray a quick spray of oil, add almonds and cook 4-5 mins, tossing until light golden brown. Remove and set aside
2. Combine oyster sauce and brown sugar in a cup, mix enough warm water to thin out a little and set aside
3. Heat wok over high heat until very hot, add spray oil and cook the chicken in batches if necessary, turning until browned and then set aside
4. Add another spray of spray oil and 1/4 cup water, mix the juices from the wok and add the vegetables
5. Cook vegetables while stirring for about 5mins
6. Return the chicken to the wok and mix with the vegetables, add the sauce, sugar & water mixture and stir through
7. Cook for another minute then stir in the almonds
8. Serve over a bed of steamed Jasmine rice.

D-E-L-icious  XD

Tofu Stir Fry

This dish is very healthy and suitable for vegetarians and vegans. It is very quick and easy to make and serves 4.

Ingredients:

• 1 packet marinated tofu (I used Chinese Honey Soy flavour)
• 400g tin corn spears
• 400g tin bean sprouts
• Large handful snow peas, ends removed
• 1 red capsicum, sliced thickly
• 1/4tsp Chinese 5 Spice
• Pince salt & pepper
• Steamed Jasmine rice
• Spray oil

Method:

1. Cook rice as per instructions
2. Spray a wok with a quick spray of spray oil
3. On a medium-high heat cook the tofu
4. After a few minutes turn and cook the other side - it doesn't take long so watch it
5. When browned on both sides, remove and set aside
6. Spray wok with oil again and add 1/4 cup water to the wok with the 5 Spice, stir
7. Add the capsicum and snow peas and stir fry for about 5mins
8. Add the corn spears and bean sprouts, stir-fry for another 5mins, adding more water if necessary
9. Add tofu and toss all together
10. Serve on a bed of Jasmine rice
11. If a bit dry, dilute some soy sauce with water and drizzle over

Here is the packet of tofu I used and it's fat content...

D-E-L-icious  XD

Stir Fry Vegetables

This is so quick and healthy you will be wonder why you haven't made it a hundred times.

Ingredients:

• 2 carrots, peeled and thinly sliced
• 1/2 zucchini, thinly sliced
• 2 large stick of celery, thinly sliced
• 1/2 red capsicum, sliced
• 1 onion (brown or red), cut Asian style
• 1/2 broccoli cut into florets
• 2 large spring onions sliced into thirds
• 1 cup chicken stock
• 1/2 tablespoon oil (I used peanut, but olive or sesame will do)
• 1/4 tsp Chinese 5 spice
• 1/4 tsp garlic powder

Method:

1. Pre-heat your wok and add oil
2. Add onions and cook until clear
3. Add garlic powder and Chinese 5 spice and stir for 1 minute
4. Add carrots, stir for 1 minute
5. Add remaining vegetables and stir for 1 minute
6. Add chicken stock and simmer for about 3-4 minutes, stirring often, until vegetables are soft enough for your liking (I like them firm)
7. Serve with main dish, or keep warm in a casserole dish until ready to serve.

Sprinkle with sesame seeds if you like...D-E-L-icious  XD

Teriyaki Chicken with vermicelli

This dish is high in protein and niacin and is extremely low fat. You will need an extra half hour for marinating the chicken and it serves 4.

Ingredients:

• 1/4 cup sesame seeds
• 5 tsp soy sauce
• 5 tsp honey
• 1 tablespoon water
• 1 tsp ginger, shredded or grated
• 1 garlic clove, freshly crushed
• 1/4 tsp freshly ground pepper
• 2 skinless chicken breast fillets cut into chunks
• Spring onion for garnish

Method:

1. In a medium bowl, combine sesame seeds, soy sauce, honey, water, ginger, garlic and pepper
2. Mix well, add the chicken, cover with glad wrap and let it marinate in the fridge for at least half an hour
3. Prepare the vermicelli noodles as packet instructions
4. Preheat a wok to a high heat
5. Remove the chicken from the marinade and discard the marinade
6. Cook the chicken in batches on both sides ensuring it's brown on the outside and cooked on the inside
7. Set aside then in the remaining juices quickly stir-fry the vegetables. Add a little water if necessary
8. When all cooked, place the vermicelli on a serving platter
9. Place the cooked chicken and vegetables on top of the vermicelli

This dish is quite versatile because you can use other vegetables like bean, corn spears, bean shoots or broccoli..D-E-L-icious  XD

Simple Satay Stir-Fry with Tofu

I made this up one night on the spur of the moment, taking into account my mum's special satay sauce, which I really love. It serves 4 and is delicious with a sprinkle of toasted sesame seeds and chilli flakes.
Ingredients:

• 1/2 tablespoon olive oil
• 2 carrots, peeled and sliced into 2cm sticks
• 1 zucchini, sliced into 2cm sticks
• 1 green capsicum, sliced into 2cm sticks
• 1 broccoli cut into small florets 
• 1/2 packet of Chinese Satay Tofu (image below) cut into small squares
• 250g thin rice noodles
• 2 tablespoons peanut butter - smooth or crunchy (I used smooth)
• 1 tablespoon honey (I used generic home-brand Australian honey)
• 2 tablespoons soy sauce (1 tblsp for noodles and 1 tblsp reserved for stir-fry)
• 1 tablespoon chicken stock (1/2 for noodles and 1/2 reserved for stir-fry

Method:

1. Boil the kettle and place the noodles in a large bowl. Pour the boiled water over the noodles and stir 1/2 tablespoon chicken stock powder through. Let stand until needed
2. Heat olive oil in a wok and add a small amount of chicken stock which is set aside for the satay
3. Add the carrots and stir-fry for 2 minutes, tossing regularly
4. Add the zucchini and stir-fry for another 2 minutes, tossing regularly
5. Add the capsicum and brocolli and stir for another 4 minutes, tossing regularly
6. If the wok dries out, add more stock set aside for the stir-fry
7. Add the tofu around the outer edges of the wok to 'dry' fry or brown slightly
8. In a small jug, add the peanut butter and zap in the microwave for about 20seconds just to soften. Add the honey and soy and mix with a fork thoroughly. This is the satay sauce. Pour it on top of the vegies which are centred in the wok and stir through. Stir through the tofu and ensure everything is coated with the satay sauce. Warm through
9. Place noodles into bowls and top with the tofu, vegetables and satay sauce.

D-E-L-icious  XD