Quick and healthy stir-fry recipes

Quick, easy and healthy, stir fries are the saviour of every busy person. But if you, like us, are always looking for new flavour combinations and ideas, here are some great tips for mixing up the flavours and getting dinner on the table in record time!

Stir-fried beef with broccoli and ginger

Mix together 3 tbsp oyster sauce, 2 tbsp soy sauce and 2 tbsp mirin (a Japanese condiment similar to rice wine) in a small bowl. Thinly slice 400g rump beef steaks and cut up broccoli to make about 2 cups of florets. Heat a wok or frying pan on high and add a splash of vegetable oil. Stir fry the beef first (in batches), removing from wok and setting aside when browned. Add 3 tablespoons finely chopped ginger and stir fry for a minute, return beef to the pan, add broccoli and then sauce mix. Stir fry for 3-4 minutes or until beef is cooked through. Serve with noodles or steamed rice.

Thai chicken and basil stir fry

Combine 1/4 cup lime juice, 1/4 cup fish sauce, 2 tbsp brown sugar and 3 tbsp soy sauce in a bowl. Heat 1 tbsp vegetable oil in a large wok over high heat until just smoking. Add a thinly sliced red onion and two cloves garlic (finely chopped) to the wok. Toss in a finely sliced stem of lemongrass and stir fry for a couple of minutes. Transfer to a bowl and wipe wok clean. Heat another tbsp oil in the wok (over high heat), add 2/3 cup raw cashews and cook for a couple of minutes. Toss in 500g thinly sliced chicken tenderloins and stir fry for five minutes. Tip in the fish sauce mixture and the lemongrass and onion mixture. Stir fry for one more minute then toss in 1 cup basil leaves (preferably Thai basil) then transfer to a serving platter, sprinkle with a few more basil leaves and serve with steamed rice.

Top tip: To spice things up, add some finely-chopped bird’s eye chillies to the wok when you add the garlic cloves. Just how much you add is subject to taste!

Veggie and tofu stir fry with noodles

Heat a wok or frying pan on high. Add 1/2 cup sesame seeds, toss for 30 seconds until golden, then tip into a bowl.  Place 200g firm, cubed tofu in a bowl and dust with cornflour, seasoning well with salt and pepper. Add a tbsp of vegetable oil to the wok and return to high heat. Fry tofu until golden on all sides then gently remove from the wok. While warm, drizzle with a tbsp of honey and sprinkle over the sesame seeds.

Meanwhile, finely chop 2 cloves garlic, 1 thumb-size piece of ginger, 2 spring onions and 1 long red chilli. Fry for 30 seconds then add a cup of mixed vegetables (sliced red capsicum, baby corn, carrot and broccoli). Stir fry for about five minutes then squeeze with lemon juice and drizzle with soy. Divide into bowls, top with hot tofu and serve with noodles.

Add a stir fry to this week’s meal plan – it’s much faster, cheaper and healthier than grabbing takeaway!