Tag Archives: stir fry

Beef Stir fry with Asparagus and Chickory

A hearty and nutritious gluten free stir fry dish. Lots of chopping to prepare the ingredients but worth the wait! Filled with greens, lots of flavour and sesame seeds adding a nice touch. 

Ingredients: Beef Preparation

Clean piece of grass fed beef (Chicken would be ideal as well)

Tamari sauce (dash)

Maple syrup (1 tablespoon)

Salt and pepper

Olive oil

Tapioca Flour (1 heaped tablespoon)

Method:

Thinly slice the meat and place in a bowl with all ingredients to marinate. Add enough olive oil so it has a wet looking consistency. Mix well and leave in the fridge to marinate. An hour or so would be ideal.

Cooking the stir fry:

Ingredients needed are veggies, tamari sauce, olive oil, salt, pepper, sesame seeds, fresh ginger and garlic.

Use a hot wok to cook the stir fry. The vegetables that you add are infinite in variety but for this stir fry l used fresh chickory, asparagus, green capsicum, spring onion and carrot. I sliced all of the veggies and had them ready to add to the pan.

The starting point is to add the beef mix to a hot wok and gently brown the meat. When browned remove from the pan and place close by as you cook the veggies. Add all the veggies to the wok and continuously stir. When starting to soften add the browned meat, further tamari sauce, sea salt, black pepper, ginger and garlic to taste. I used one clove of garlic and a sliver of fresh ginger and it was perfect. Finish off with a generous addition of sesame seeds. Stir and serve. Delicious!

Fresh chickory. It has a consistency of celery and bok choy. It can be a guessing game for those eating the dish to work out this ingredient.

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Chicken Stir fry with Choy Sum and Kohlrabi

A stir fry is such an easy meal to make and this one uses ingredients which are quick to cook and full of flavour while being free of unnatural preservatives and additives.

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A lovely combination of ingredients

I used coconut amino sauce for the first time in this dish and it has a lovely flavour. It is a healthy alternative to soy sauce and is made from coconut nectar with only 3.6 grams of carbohydrate per 5ml serve and l probably used half of that in the dish.

A very fragrant sauce. 

I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.

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I try to buy organic when l can, but also use free range products.

The main part of the dish is preparing the vegetables and you can just use what you have in the fridge. Stir fries are so flexible. I used the following:

2 organic chicken fillets diced

1/3 kohlrabi peeled and finely sliced

1 carrot finely sliced

3 spring onion green tops finely sliced

3 whole bunches of choy sum finely sliced with the ends removed.

1/2 cup bone broth or stock (I used turkey bone broth)

The Choy Sum is really delicious with celery like crunchy ends and then more bitter tasting leaves.

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Give the Choy Sum a good wash, chop the ends off and discard before slicing.

I also hadn’t used Kohlrabi before but as it is a member of the Brassica family of vegetables l thought it would go nicely in a stir fry.

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I eat a lot of swede and turnip and found this similar to prepare and cook with.

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The remaining kohlrabi can be stored in the fridge to use in another meal.

Method:

Pre-heat your wok on a medium heat. Add a suitable oil such as coconut oil, sesame oil or extra virgin olive oil and brown the chicken. Add the kohlrabi and carrot and stir frequently until they start to soften. Add in the green veggies plus a few splashes of the Coconut Amino sauce and stock. Mix gently and cook until the greens have softened.

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I put the wok on the table and served it from there.

Serve into bowls and add seasoning to suit. I used pink rock salt and black pepper. I also added one tablespoon of cold pressed oil to increase the healthy fats.

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A very lovely dish filled with natural flavours.

A healthy stir fry with lots of greens

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Chicken and assorted greens stir fry.

A stir fry can be a wonderful tasty, quick and healthy meal. The ingredients are cooked for a short time and therefore will retain their nutrients and flavour. I have used ingredients that are simple and natural as l find this supports healthy digestion and l try to have a light meal at night to encourage a good sleep.

This dish was created for my family in record time as there was  a lot going on. The key to its success was that l had the ingredients on hand and l cut up all of my ingredients before cooking started. I often use a variety of coloured vegetables in my stir fry dishes but decided that using a selection of fresh green vegetables would be a nice change from my usual additions.

Ingredients:

2 free range chicken breasts

2 fresh garlic cloves

A small piece of fresh ginger

Tamari sauce

Fish sauce

Selection of fresh greens ( I used: the green part of two shallots, a bunch of broccolini, snow peas, beans and a variety of different kales and spinach picked fresh from my garden)

Method:

Wash all of the vegetables in filtered water to remove any chemicals or dirt and I also rinse the chicken breasts in filtered water. Chop and dice all of your ingredients and place them on a tray or in bowls next to your stove ready for cooking. This preparation is important as the cooking time for the stir fry is very quick. Place your wok or pan on the stove top and pour a small amount of extra virgin olive oil into the pan. When hot add the diced/sliced chicken breasts along with the crushed garlic and chopped ginger. The smell will be amazing! Keep cooking the chicken until nicely browned as the greens will only require a short time in the pan. Add all of the greens along with a few dashes of Tamari and Fish sauce depending on your personal preferences. Use your wooden spoon to mix the vegetables through the chicken and cook until the vegetables are just beginning to soften. Serve immediately by placing in individual bowls or place in one large bowl so people can serve themselves. This dish makes enough for approximately four adults.