CHINESE MIXED VEGETABLES AND RICE NOODLE STIR FRY

November 09 2018

We all love a good Chinese takeaway or an Asian stir fry, but they’re not always the healthiest option.

Noodles and rice are carb loaded; sweet and sour sauce is filled with sugar; and deep frying meats is a health no-no, however good it may taste.

But we’ve got your back this winter with our scrumptious Chinese-inspired mixed vegetables with rice noodles stir fry, and it’s really simple to make.

INGREDIENTS (SERVES 4)

  • A handful of snow peas
  • 500g of prawns, peeled and deveined
  • Red peppers
  • Yellow peppers
  • Orange peppers
  • Red cabbage
  • 100g of bamboo shoots
  • Spring onions
  • 100 ml of soy sauce
  • 1 teaspoon of honey
  • ½ teaspoon of chilli powder
  • 250g of rice noodles
  • 2 tablespoons of canola oil

INSTRUCTIONS

  • Place the rice noodles in a bowl of warm water and soak until soft (around 20 minutes). Drain in a colander, and keep close at hand.
  • In a separate bowl, stir together soy sauce and honey. Keep this near to hand.
  • Place a large wok over high heat until a drop of water evaporates within a second or two. Pour the canola oil into the wok and spread it around evenly.
  • Add the garlic and stir fry it for a few seconds, before adding the peppers, red cabbage, snow peas, spring onions and bamboo shoots, and stir fry for one minute.
  • Add the shrimp and the sauce, and stir fry for a further three minutes, or until the shrimp is bright pink. Now the drained rice noodles can go in. Fry for another minute.
  • Remove from the heat and serve!

HEALTH BENEFITS

Prawns are a low-fat source of protein, and delicious to boot. According to The World’s Healthiest Foods, prawns have a high content of Omega-3 fatty acids with 114g providing about 325 -375mg of Omega-3 fatty acids. Meanwhile, adding the snow peas means you are benefiting from nutrient-rich legumes in your meal. According to the United States Department of Agriculture (USDA) bamboo shoots have zero fat and are loaded with potassium – over 500mg per 100g.

We’ve also gone with rice noodles, which are a light alternative to traditional noodles.