Serves 2<\/p>\n
20-30 minutes or so plus 1 hour marinade time<\/p>\n
<\/p>\n
Ingredients<\/p>\n
Protein<\/p>\n
Chicken, strips OR Salmon OR Beef, strips<\/p>\n
Marinade<\/p>\n
Teriyaki
\nVegetables (choose a mixture, you want about 1 extra large handful per person)<\/p>\n
Pepper batons<\/p>\n
Carrot OR Courgette ribbons (use a peeler)<\/p>\n
Baby sweetcorn<\/p>\n
Onion wedges<\/p>\n
Sugar snap peas OR Mangetout<\/p>\n
Spinach OR Bok Choi<\/p>\n
Spring Onions
\nCarbohydrates<\/p>\n
2 Portions Rice OR Fresh Egg Noodles<\/p>\n
<\/p>\n
Method<\/p>\n
Place the strips of chicken or beef, or\u00a0the whole fillets of salmon in a plastic sandwich bag with about 3tbsp of teriyaki, seal and leave to marinate for an hour or so.
\nPrepare the vegetables so that they\u2019re all in fairly narrow strips to help them stir fry evenly and if you need to cook the rice then do so now.
\nIf you\u2019re eating salmon then wrap it and the remaining marinade in some tinfoil to bake in the oven at 180 degrees for 12 minutes.
\nHeat some oil in a wok or large frying pan on the hob (side note: I bought a wok from Wing Yip for about \u00a37 and once I\u2019d seasoned it\u00a0\u00a0\u2014 the oven method is best\u2014 it worked brilliantly). When the oil is hot put in the chicken or beef strips and stir fry until cooked (that\u2019s only a couple of minutes for the beef but longer for the chicken to make sure it\u2019s safe). Add in the vegetables and let them wilt, stirring constantly over a high heat. Chuck in the carbs, stirring to heat them through and distribute everything evenly. Break up the hot salmon and stir through. Serve in big bowls.<\/p>\n","protected":false},"excerpt":{"rendered":"
Buying a stir fry deal from a supermarket always leaves me pushing mystery veg around my plate and wishing for more chicken or noodles. The simple way to get around this is by making your own. It seems really complicated but actually, it couldn\u2019t be easier, just choose from this mix and match list and follow the cooking instructions.<\/p>\n","protected":false},"author":1523,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24353],"tags":[6605,4334,18256,18257,18258,2421,18259,1393,4579,3524,18260,18261,3975],"coauthors":[],"_links":{"self":[{"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/posts\/30945"}],"collection":[{"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/users\/1523"}],"replies":[{"embeddable":true,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/comments?post=30945"}],"version-history":[{"count":0,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/posts\/30945\/revisions"}],"wp:attachment":[{"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/media?parent=30945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/categories?post=30945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/tags?post=30945"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/mancunion.com\/wp-json\/wp\/v2\/coauthors?post=30945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}