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Food and Nutrition

Ginger and Chilli Vegetable Stir Fry

A colourful combination of vegetables to stir fry in minutes with a tasty zing.  You can vary the vegetables to suit you but remember to consider the cooking times for each vegetable.

Preparation time: 10 minutes
Cooking time: 7 minutes
Serves: 4

2 tbsp rapeseed oil
50g fresh ginger, peeled and grated
1 fresh red chilli, deseeded and finely chopped
1 red pepper, deseeded and sliced (approx 175g)
125g baby corn, halved lengthways
1 large courgette, cut into batons (approx 115g)

Heat the oil in a large frying pan or wok for 1 minute or until just smoking.
Add the ginger and chilli and stir fry for a few seconds. Add the pepper, baby corn and courgettes and stir fry for 3 minutes.  Add a couple of tablespoons of water if necessary and continue to fry for a further 2-3 minutes until the vegetables are just cooked (they should still be crunchy).

Season and serve immediately.

Tip: Replace the fresh chilli with 1 tsp dried crushed chillies if you have them in your store cupboard. If you want to add strips of chicken, stir fry these for 3-4 minutes before adding the vegetables.

Nutritional Analysis
Per serving
83kcals
2g protein
6g fat
0.5g saturates
5.5g carbohydrate
4g sugars
2g dietary fibre
4mg sodium