04
Aug
2014

Super stirfry (High Fibre)

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Serves 4, 5.5 grams of fibre per serve.
 
Ingredients
  • 1/3 cup of low salt tamari sauce
  • ¼ cup chicken (or vegetable stock)
  • 1 teaspoon sesame oil
  • 2 teaspoons brown or coconut sugar
  • 2 cloves garlic - crushed
  • 500 grams of minced meat of your choice or firm tofu
  • 2 teaspoons of arrowroot flour
  • 1 tablespoon of extra virgin olive oil
  • 1 red onion finely chopped
  • 1 Chilli thinly sliced
  • 1 bunch of bok choy or other Asian greens, separated, washed and drained
  • 1 red capsicum sliced thinly
  • 1 cup of bamboo shoots
  • 2 teaspoons of grated ginger
  • 100 grams of fresh shitake mushrooms sliced thinly
 
Method
  1. Combine low salt tamari sauce, stock, sugar, sesame oil and garlic in a bowl set aside
  2. Add the meat of your choice or the tofu with half of the mixture and place in a sealed container in the fridge either overnight or one to two hours prior to cooking
  3. Place arrowroot flour in a bowl, mix in the remaining sauce, mix until the flour component is smooth
  4. Wipe a wok with half of the olive oil
  5. Heat wok on high heat, stir fry the meat for two to three minutes or until cooked (tofu just needs to be gently turned until the surfaces are browned)
  6. Place ingredients in a bowl and set aside
  7. Wash the wok, dry thoroughly and wipe the wok with the rest of the olive oil
  8. Cook the onion and chilli for 2 minutes then add the meat (or tofu) back into the wok and add the bamboo shoots, mushrooms and Asian greens and the remainder of the sauce.
  9. Heat through and serve with a sprinkle of grated ginger on top
  10. Brown rice to serve