Sunday 1 February 2015

Stir Fry - with lots of home grown produce

Stir fry is easy to cook and can vary according to taste, meat content and type, vegetable variety etc. This version is using some home grown vegetables and some shop bought items to produce a tasty meal.

The good thing about stir fry is that it can scale up easily according to the number of servings required. In this dish there's enough for about 9 servings, 5 of which were consumed on the day of making with two servings keeping in the fridge for the next day and two in the freezer.

I have included brands which I use in this particular meal , many others are available and if there is a Chinese supermarket nearby the list is seemingly endless!

The vegetable and meat preparation and initial cooking (before adding sauce) is gluten free, and can still remain gluten free providing the correct sauces and noodles are used.

Ingredients (* indicates home grown)

3 cloves of garlic *
2 or 3 medium onions *
3 red peppers *
12-15 mushrooms               
12-15 mini sweetcorn *
2 tins of Blue Dragon water chestnuts (or 1 tin water chestnuts and 1 tin bamboo shoots)
1 packet of beansprouts (from supermarket - usually with pre-packaged stir fry vegetables)
4 large chicken breasts (from local butchers)

1 * large jar of Sharwoods or Blue Dragon stir fry sauce (Hoi Sin and Plum / Sweet and Sour / Chow Mein / Black Bean - many of the Blue Dragon ones should be gluten free - please check with the manufacturer)

Soy Sauce (in this case Clearspring Japanese soy sauce which is gluten free)

Sharwoods dried egg noodles and/or gluten free rice noodles (Amoy do some "straight to wok" rice noodles that are gluten free although dried ones can also be obtained.

15 fl. oz Brown rice - cook according to packet - the nicer ones take longer to cook, usually 25-30 minutes.

Optional - if doing sweet and sour then 1 * small tin of pineapple slices or chunks can be added.


Ingredients can be prepared in advance of frying if required, do the vegetables first and then the meat. Always wash your hands thoroughly after handling raw meat and ensure the meat is cooked thoroughly through before serving!

Pre-heat vegetable oil in a wok (to cover the bottom of the wok - more can be added later if things are sticking to the wok. However, the trick is to get the wok hot enough and keep food moving enough to prevent this from happening)

Peel, rinse, dry and slice the onions and add, as shown opposite.

Start to cook the onions until going soft, usually about 4 or 5 minutes

Take the pith and seeds out, wash and then slice the peppers and add to the wok.

Break off 3 cloves of garlic, peel, wash, dry and then dice the garlic up very small and add.

Wash and slice the mushrooms and add to the wok,
stirring regularly to ensure even cooking.

Slice the chicken up into strips about an inch long (2-3cm) and
about half an inch (1-2cm) wide.

Add to the wok and stir fry until cooked right through - i.e. entirely white inside. Wash your hands after handling raw meat!

Whilst the chicken is cooking, drain and add the water chestnuts and/or
bamboo shoots.

Add the beansprouts. These usually do not require washing
if bought in a sealed packet from the supermarket.

Keep stirring and mixing to allow even cooking and to
make sure that nothing sticks to the bottom of the wok.
If food starts to stick, add a little bit more oil and give the food
a scrape at the bottom of the wok.

Allow the contents of the wok to cook through 
before moving onto the next step. 

The contents of the wok should now look like the picture

Add your chosen sauce and then allow to simmer for 10 minutes or so, longer if wished.

Whilst the sauce is simmering, prepare the noodles according to the packet

Serving Suggestions


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