Name: Veggie stir fry
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 2
Ingredients: 100g (4oz) medium wholewheat noodles; 2 tsp vegetable oil; 1 small red onion peeled and sliced; 2 garlic cloves peeled and crushed; 1½ cm (½ in) ginger grated or finely chopped; 2 spring onions sliced1 green chilli finely chopped; 1 yellow pepper sliced; 100g (4oz) Tenderstem broccoli; 100g (4oz) sugar snap peas1 carrot peeled and sliced into matchsticks; 100g (4oz) shiitake mushrooms sliced1 pak choi shredded; 50g (2oz) bean sprouts; 1 tsp miso paste1 tsp rice wine (such as mirin or sake) – if you don’t have any use dry sherry white wine or rice vinegar instead

Meal type: Main meal

Serves: 2

Total time: 30 minutes

Preparation: 20 minutes

Cook: 10 minutes

Heat the oil in a large frying pan or wok on a medium/high heat. Add the onion and stir fry for 2 minutes, then add the garlic, ginger, half the spring onions and chilli. Fry for 1 minute.
Add peppers, broccoli and sugar snaps, cook for 2 minutes. Then reduce heat slightly and add remaining vegetables, cook on medium heat for a final 3 to 4 minutes until vegetables are just tender. Cook the noodles in a pan of boiling water for 2 minutes, drain well.
Mix the miso and rice wine with 100ml (4 fl oz) boiling water, then pour over vegetables and mix.
Divide the noodles between 2 serving bowls, top with the vegetables and scatter with remaining spring onions.

Energy 1489kJ 354kcal 18%

Carbs 50.9g -

Fibre 14.3g 48%

Fat 5.8g Low 8%

Saturates 0.5g Low 3%

Sugar 15.9g Low 18%

Salt 0.39g Low 7%

% = an adult's reference intake

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Ingredients

100g (4oz) medium wholewheat noodles

2 tsp vegetable oil

1 small red onion, peeled and sliced

2 garlic cloves, peeled and crushed

1½ cm (½ in) ginger, grated or finely chopped

2 spring onions, sliced1 green chilli, finely chopped

1 yellow pepper, sliced

100g (4oz) Tenderstem broccoli

100g (4oz) sugar snap peas1 carrot, peeled and sliced into matchsticks

100g (4oz) shiitake mushrooms, sliced1 pak choi, shredded

50g (2oz) bean sprouts

1 tsp miso paste1 tsp rice wine (such as mirin or sake) – if you don’t have any, use dry sherry, white wine or rice vinegar instead

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