TRIPLE DUTY STIR FRIED VEGETABLES WITH PROTEIN: Skinny, Budget-friendly

Another Slimmers' Delight: lots of nutritious veg, minimum protein & carbs = a colourful satisfying low-cal meal

A stir-fry with beef (or fish or tofu) that aids slimming, tastes fab 
& doesn't leave you hungry

With as little as 100gm of protein (or less), loads of crunchy vegetables and a bit of chopping, this protein & veggie stir-fry will satisfy without dipping deeply into calorie or wallet reserves. 

Ultra-healthy, it's ideal for slimmers. The vegetables add fibre which make you feel full, protein keeps you going and a little rice or noodles (2-3 tbsp) fills a carb-shaped hole.

The dish also uses up veg before the next weekly shop. Cucumber, in particular, a bargain at 50 pence a go, often goes to waste in winter. 

The ingredients are for one but multiply easily.  

Cost: £2'ish 
Feeds: 1

Ingred:
   
100-150gm/3.5-5oz rump or other tender steak, thinly sliced across the grain (place meat in freezer 30 mins before slicing and use a very sharp knife) Or firm white fish like monkfish or - for the frugal - coley OR firm tofu, in the same size as broccoli florets  

   1/2 cup broccoll, in small florets, including stalks if you like, peeled & cut into similar sized sticks  
   1/4 cup bell pepper, in floret-sized sticks 
   1/4 cup de-seeded cucumber in floret-sized sticks
   groundnut or other light veggie oil

   1 tbsp grated fresh ginger
   1 med-large clove garlic, grated

   water or stock

   Marinade:
       2 tbsp dry sherry/ white wine/grape juice
       1-2 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge)


 Quick cooked rice (ready in 12 mins) or noodles soaked in boiling water & drained (ready in 5 mins) (opt)
   
Method:

1. Marinade protein 20 mins in sherry-soy sauce, stirring once or twice to coat all pieces (carefully in the case of the tofu) 
2. After 10 mins marinading, put a wok or large heavy-bottomed pan on high heat, with an inch of water on the bottom
3. When water is boiling, toss in broccoli; stir-cook 2 mins until almost cooked;  pour contents of pan including liquid into a dish; set aside 
4. With pan still on high heat, spray generously with oil
5. Stir-fry peppers 1 min; add cucumber; stir-fry 1 more min; add to broccoli 
6. Spray pan moderately with oil; add protein, in one layer if possible; leave it 1-2 mins until brown & crusty; cook other side 30 sec to a min; decant into a separate bowl with any juices 
7. Return all veg + veg juices to pan; stir in garlic & ginger, then protein & juices. Stir fry 1-2 mins or until veg are done to your liking
8. For more sauce, add 1-2 tablespoons water or stock, scraping at any bits left on the bottom of the pan
9. Serve with or without rice

Tips: 

• Turn sauce into gravy ( and add carbs and calories ) by mixing 1/2 tablespoon cornstarch with 1.5 tablespoons cold water and mixing it into the vegetables and meat
• Other suitable veg include: cauliflower, thickly sliced mushrooms, mange tout, green beans, Chinese leaf, carrot & celery sticks
• Vegan option: replace beef with firm tofu, marinated in the same sauce & stir fried until golden brown

More Oriental dishes, incl the Art of Stir Fry on NavBar: How to...

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission