Having previously bombarded you with heart-attack dishes laced with bacon and oil, this week’s recipe is a more healthy stir-fry, with lots of those vegetables we need for getting over the last of that fresher’s flu. (I am not usually a fan of plain boiled veg unless it is smothered in gravy on a Sunday, so in my opinion stir fry is one of the best ways of making veg tasty.)
Sainsbury’s does some really good pre-prepared veg selections so you don’t have to spend hours chopping (because who has time for that really?), and then you just have to choose what meat you want in it. I like prawns because if you’re going to be healthy, you may as well go the whole hog, and they are very low-calorie and high-protein. But chicken is still a good option, beef or pork mince are both very tasty, and you could even go gourmet and sear some chunks of salmon if you want to show off!

INGREDIENTS

For 2 people, you will need:

• 1 pack Sainsbury’s ready prepared stir-fry veg
• Some fresh ginger (other forms are fine, but fresh tastes better)
• A red pepper or some carrots
• Chillies or chilli flakes
• Soy sauce
• Some stock powder
• Sunflower or olive oil

INSTRUCTIONS

Chop the carrots or peppers into thin batons first. Peel an inch or two of ginger, chop half into thin slices and the rest a bit more finely, adding flavour to the whole dish and giving you the satisfaction of crunching through whole ginger slices while you’re eating it. 

For chicken or fish, chop it into bite-sized chunks. Heat some oil in your wok until nearly smoking, then throw in your meat with the ginger and some roughly chopped chillies. For mince brown it off, for chicken cook it through, and for prawns fry until just turned pink.
Separately fry your carrot/pepper next as these take longer to cook than other veg. When it starts to look a bit floppy, tip it out, and chuck the Sainsbury’s pack in the pan. Add a dash of soy sauce (it makes a fantastic sizzling noise).
When it looks fairly cooked, add everything else. Sprinkle over a bit of stock powder, add another dash of soy sauce and a little hot water from the kettle.

Et voilà!

EASY ADDITION

Egg fried rice is really simple and makes a great side. Just chop half 
an onion into thin slices, fry until soft then add some frozen peas.

When they’re defrosted add some pre-boiled rice, warm that through, then push everything to one side of the pan and pour in 2 beaten eggs.

Stir them around with a spoon to scramble them, and when they’re cooked but still soft, mix them back into the rice and peas.

Delicious.

Top Tip:

A wok is ideal for this dish (I’m betting someone in your friend group will have one which you can beg, borrow or steal from them).
If not, then a large frying pan is a good substitute, as long as it’s really hot (If you’re fined for setting off the smoke alarm, I am not to blame).