Mushroom, pepper & brown basmati stir fry
Before I made this I decided to do some research online as according to my harshest critics - the kids - my stir fry skills have been going a bit downhill recently. Yes, you heard that right.... I know, I can't believe it either! Anyway, after a bit of investigating and a bit more effort, I think I pulled off a pretty decent one tonight, so here are the main tips I learnt and a recipe for you to try. Let me know what you think!
Choose: one protein - tofu / quorn / meat; either rice or noodles; and only 3 types of veggies so you don’t end up with too much in the pan and a soggy mess.
Cook the in batches and set to one side while you fry the veggies - in small batches as well.
If you’re using meat then try to make sure it is only just cooked through so it doesn't go over once you add it back to the pan at the end to warm through.
Marinate the tofu / quorn / meat; make enough to heat through and use as a sauce at the end.
Get the wok hot before adding the oil and then again before adding the ingredients - you don’t want to cook any them for very long, only just enough time to brown.
4. Use a high smoke point oil like ground nut, rapeseed or sunflower.
Ingredients
Serves 4-6
2-3 tbsp ground nut oil, or sunflower if you are allergic
250g tofu / 3 quorn or chicken breasts, diced into bite sized pieces
1 medium onion, sliced
1 green pepper, sliced
1 yellow pepper, sliced
4 large mushrooms, sliced
360g brown basmati (or white if you prefer)
Marinade
1 clove garlic, minced, or finely chopped
2cm ginger, minced
4 tbsp soy sauce
2 tbsp honey or maple
Juice of 1 lime, and extra to serve
Method
Start by mixing all the marinade ingredients together in a bowl and add which ever protein you’re using; set to one side while you chop the veggies.
Cook the rice as per the packet instructions; drain well and set to once side in a covered pan to keep it warm.
Heat the wok so it is really hot and add the oil; next drain off the marinade from the protein cooking in two batches. If you put it all in at once it will just steam rather than brown as too much liquid will be released when it cooks.
Fry the protein on a high heat to brown and cook through, this will take about 5 minutes, but double heck a piece to make sure if you’re using chicken. Once the first batch is cooked, put to one side on a warm plate. Fry the second batch and add the the plate while you cook the veggies.
Next add the onions and peppers, frying on a high heat for around 3 minutes, or until browned and softened a bit. Keep stirring or they'll burn.
Then add the mushrooms for 2 minutes before turning down the heat and pouring in the remaining marinade heating it through thoroughly especially if it has had raw chicken in it.
Next put in the protein and cooked rice mixing thoroughly.
Serve with a good squeeze of fresh lime.