STIR-FRY CAULIFLOWER VEG WITH PORK/CHICKEN, Low carb & fat, Vegan option, Fast, some prep-ahead

BRITISH CAULIFLOWER A LA CHINOISE

Cauliflower & Pork Stir Fry, wallet-friendly with delicate Oriental flavours 

This low-carb, low-fat quick and easy one-pan dish is a real winner at the end of a busy day. 

It's packed with veg and energy-restoring protein.   As well as cauliflower the dish offers mange tout, bell pepper and tomatoes.  The high veg content fills up the belly, leaving little room for foods that are bad for you. 

Lean fillet of pork provides protein without fat but in wallet-friendly quantities. If you're feeling very hungry, add more.  If pork's a problem, chicken is a good substitute. 

Cost: about £1.50
Feeds: one hungry person or two people as part of a three course meal

Ingred:
     3 1/2-5oz/100-150g pork or chicken fillet thinly sliced on the grain  
     Vegan option: firm tofu thinly sliced

 Marinade    
     1 tbsp dry sherry or white grape juice or wine
     1/2 - 1 tbsp lower-salt soy sauce (try Amoy or Pearl River Bridge)
     1/2  tsp grated garlic
     1 tsp grated, peeled ginger
     1/4 tsp 5-spice powder (opt)
     
     1 1/2 cups cauliflower, broken into small florets
     1/4 cup water
     1/4 bell pepper in thin strips
     1/2 cup mange tout, de-stringed*
     peanut (groundnut) or light veg oil

     pepper & salt

     1/3 cup cold water mixed with 1-2 tsp corn or rice flour (the more you use, the thicker the sauce)
     1/3-1/2 tbsp oyster sauce
  
     generous handful baby tomatoes, halved (opt)

Method:

1. Mix marinade ingredients in flat bowl; add slices of meat; stir; leave 10-20 mins - the longer the better
2. In a small bowl mix 1/3 cup cold water with corn/rice flour, stirring well to make a slurry; mix in oyster sauce; set aside
3. Heat a large frying pan over med-high heat, add water & cauliflower, cover; steam cook 2-3 mins shaking occasionally; a knife tip inserted in the centre should meet resistance; pour veg & liquid into a large bowl; set aside
4. Spray frying pan with peanut (groundnut) or lght veg oil; turn heat to high,  toss in pepper slices; stir-fry 2 mins; add mange tout, stir fry another 2 mins; decant into the cauliflower bowl
5. Reduce heat a little & add a little more oil; add meat slices in one layer; leave a minute or so until brown & crusty underneath; turn meat slices over; leave another min or until all the pink is gone then decant onto a plate & keep warm
6. Lower heat to med-high; add just enough water to scrape up brown bits on the pan; add braised veg & slurry (see no 2) and any juices from the pork
7. Cover and cook 1-2 mins or until veg are done to your liking.  
8. Add meat and tomatoes (the tomatoes are barely cooked); Stir 1 min
9. For a low carb meal, serve as is or with a few tablespoons brown rice

Tips:

• the veg can be prepped the night before and stored separately in plastic bags; the marinade can also be made the night before
• to de-string mange tout, use a sharp knife to cut below the curled end and peel back along the top edge; repeat on the bottom 
• as little as 2-2 1/2 oz/50-75gm meat meets protein requirements for one person

For more Stir-frys go to Recipes on the Nav Bar 

                        

Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog                                         

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.