Tuesday, 26 March 2013 23:10

Stir Fry Recipes

Fresh, fast and fragrant. Stir fries are a healthy and delicious way to savor up for dinner. Full of crisp vegetables and zinging  with ginger and garlic, one can’t go wrong for supper in a flash. Just add nuts for crunch and chilli for heat, it’s so easy to prepare.

- 20 ml peanut oil
- 40 ml soya sauce
- 10 ml curry powder
- 30 ml crunchy peanut butter
- 300 g beef sirloin, cut into thin strips
- 400 g stir fry vegetables
- 50 g cashew nuts, toasted
- 30 g coriander (optional)
1.Whisk the oil, soya sauce, curry powder and peanut butter together. Heat a large frying pan or wok over high heat and add oil mixture.
2.When it starts to bubble, add the beef strips and vegetables.
3.Stir fry over a high heat until cooked, but still crisp.
4.Add the nuts and season to taste.
5.Sit in the coriander if using and serve with noodles or rice.
VARIATION: 6.For vegetarian option, replace the beef strips with 200 g cubed, smoked tofu. Serve on a bed of basmati rice.

- 50 ml peanut or sunflower oil
- 4 chicken breast fillets, sliced in strips.
- 250 g button mushroom, sliced
- 5 spring onions, chopped
- 15 ml garlic, crushed
- 15 ml ginger, grated
- 300 g mixed vegetables, cut into bite sized pieces.
- 100 ml soya sauce (or to taste)
- 250 g capellini pasta or Chinese noodles, cooked.
1.Heat half of the oil in a wok or large frying pan and fry the chicken pieces for two to three minutes until just cooked through. Remove from the pan and set aside.
2.Heat the remaining oil and saute the mushrooms for about 3 minutes. Add the spring onions, garlic and ginger and stir fry for 1 minute.
3.Add the remaining vegetables and cook until they are just tender.
4.Add the soya sauce, chicken and pasta and heat through.
5.Serve garnished with fresh coriander.

- 350 g pork strips
- 125 g chopped bacon
- Olive oil
- Green beans
- Carrot strips
- Stoned olives
- Chopped green peppers
- Halved cherry tomatoes
- 60 ml mixed fresh herbs
- Couscous to serve.
1.Sit fry pork strips and bacon in olive oil until browned.
2.Add green pepper and halved cherry tomatoes.
3.Stir fry until vegetables are done but still crisp and brightly colored.
4.Sit in herbs.
5.Serve immediately with couscous prepared according to packet instructions.

These are some of the popular stir fry recipes in Africa. One will be anxious on how to eat these main dishes with rice or basmati rice, but the real score is on how to prepare them. Preparing them is fast, easy and quick to finish. The food stays fresh, flavorful and crisp. The  sauces they have provided bring the distinguishing aromatic characteristics of the dishes. Try them at home. You may love them and the family too.


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