After a weekend in Barcelona, a birthday to celebrate and general summer socialising, this week calls for a low carb, low cal dinner menu.
Starting as I mean to go on, Mnday's meal was this vege packed stir fry. It has a light but tasty flavour, with the added health benefits of miso. Miso has a fairly strong flavour but is a really delicious addition to soups, stir fries, stews etc. The thing to remember with Miso is that it contains good bacteria, so it needs to be added at the end of cooking when it won't be heated for too long - or you'll kill said bacteria.
I've not been too specific on times for this one, as it does depend on how well done you like your vegetables.
Ingredients:
Low fat cooking spray
1 large onion, sliced
6 vegetarian sausages, cut into strips
1 large carrot, sliced into thin batons
1 medium head of broccoli, cut into small florets
1 yellow capsicum, thinly sliced
1 large courgette, cut into rounds
Handful of green beans
4 medium mushrooms, sliced
Handful of mangetout
Small handful coriander, chopped
For the sauce..
1 Tbs soy sauce
1 Tbs rice vinegar
1 tsp honey
2 Tbs water
1/2 Tbs lemon juice
1 tsp crushed garlic
1 Tbs chopped fresh ginger
For the miso mix...
1 Tbs miso paste
1 Tbs water
To make:
1) Start by mixing the sauce ingredients in a small bowl, and the miso and water in another bowl.
1) Heat a few sprays of cooking spray in a wok over a medium heat and add the onions. Stir fry for about 2 minutes and then add the vege sausages. Stir fry this for about 2-3 minutes until everything begins to colour.
2) Add the carrots and stir for about 2 minutes, then add the broccoli and capsicum, cook for 2 minutes. Add the courgette and sauce and stir well.
3) Add the green beans and mushrooms to the pan and stir until the mushrooms begin to soften.
4) Turn the heat up to high and add the mangetout and coriander with the miso mix. Stir quickly until the liquid reduces (only about 1 minute).
Serves 3 (or 2, including 1 hungry, post-gym boy).
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