Mary Berry's vegetable stir-fry is "full of flavour, colour, and crunch" – and can be cooked in just 10 minutes.
When making a stir-fry, Marry Berry said it's "all in the preparation", and once that is done, it takes no time at all to whip up the fresh, healthy meal.
Packed with powerful ingredients, such as root ginger, lemon, and soy, each serving is a plate full of goodness that will only benefit your health.
There are plenty of vegetables too, such as pepper, carrot, and pak choi, but you could add in any vegetables you already have in your home.
Even the noodles Mary Berry uses (rice noodles) could be swapped egg noodles for this versatile dish.
Rice noodle and vegetable stir-fry recipe
Serves: four to six
Prep time: 20 mins
Cook time: 10 mins
Ingredients:
- 150g fine rice noodles (see note)
- Two tbsp sunflower oil
- 2cm knob of fresh root ginger, peeled and finely chopped or grated
- One red pepper, deseeded and thinly sliced
- One carrot, thinly sliced into matchsticks (see note)
- 200g pak choi, white and green parts separated and finely shredded
- One tbsp soy sauce
- Juice of one small lemon
- One tsp caster sugar
- One tsp sesame oil
Method
1. Cook the noodles according to the packet instructions, then drain and refresh under cold water. Drain well once again. Set aside.
2. Heat the oil in a large frying pan. Add the ginger, red pepper and carrot and fry over high heat for about three minutes.
3. Tip in the white parts of the pak choi and fry for one minute.
4. Add the drained noodles, soy sauce, lemon juice, sugar and sesame oil and toss until heated through and well combined.
5. Use two spatulas to help to toss everything together. Season with salt and pepper and finally add the green parts of the pak choi, tossing until just wilted. Serve in a large, warm bowl.
Health benefits of the ingredients
Root ginger contains gingerol, which improves digestion and could prevent bloating, experts at Johns Hopkins Medicine pointed out.
Dietician Kathy Warwick verified lemons may reduce the risk of heart disease and cancer.
Warwick confirmed that lemons contain antioxidants that remove free radicals from the body, which could otherwise damage cells and may result in cancerous tumours.
Research has shown that lemons have a positive impact on cancer prevention, blood pressure, and lowered stroke risk.
By whipping up a nutritious stir-fry, you are helping to improve your health with every bite.
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January 06, 2024 at 06:20PM
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