Thursday, 13 September 2012

The Thursday Recipe - Rog T's stir fry

For those of us who are concerned about our health, we should try and ensure that all vegetables are fresh and organic. To preserve the mineral and vitamin content, quick frying is the best way to preserve these. This recipe is one I cook all the time. This is the vegetarian version. For my children I will chop up a bit of into small strips and add with 2 mins to fry.

For those of us with cancer concerns, it is worth bearing in mind that tomatoes are better cooked to release the lycopicine's. Garlic should be chopped 10 mins before cooking to allow oxidisation. All are organic and in season vegetables. Remember to wash all vegetables prior to cooking

This feeds 2 people


4 large tomatoes
1 clove of garlic
1/4 teaspoon of turmeric
1 red onion (medium size)
6 runner beans
4 medium size shitake mushrooms
2 tablespoons of soy sauce
1 medium strength red chilli
1/2 of  a medium sized leek
2 tblspoons of Olive oil
Black Pepper to taste
1 teaspoon red wine vinegar

1. Finely chop Garlic at least 10 mins before start.
2. Chop tomatoes into 1/8ths.
3. Slice Onion
4. Top and tail runner beans, cut into 1/3r'ds and then slice crossways into 1/3rds
5. Slice mushrooms into quarters
6. finely dice chilli
7. Chop leak into sections approx 5mil

1. heat oil in frying pan to moderate heat
2. Add tomatoes
3. After 1 min add onions & leek
4. After 2 mins add beans , mushrooms
5. After 1min, stir and add garlic, chilli,  turmeric, pepper, soy sauce, and red wine vinegar, stirring in as you go
6. Heat for approx 2 mins. Beans should have slightly crunchy consistency.

Can be served with pasta or rice if preferred. If adding steak, add at step 5. Can also be made with chicken, but slice into small strips and cook for 3 mins before adding tomatoes.

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