Student Series – Stir fry

Next instalment of the student series is a student staple…stir fry. I tend to forget how great they really, but trust me you won’t forget this one in a hurry. Veggie stir fry with a peanut satay sauce and an optional add in of prawns or chicken. It is super simple and takes less than 20 mins from start to finish.

This is perfect healthy meal option post freshers week, with loads of veggies, protein and carbs to fuel your through those dreaded assignments. (Third year students out there…you know what I mean!)

So put down that Chinese takeaway menu and bin the store bought sauces because now is the time to make your own epic stir fry.

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Ingredients: Serves 1

  • 1/2 Carrot
  • 1/2 Courgette
  • 2 small to medium sized Mushrooms
  • 3 spears of Brocollini
  • 1/2 Chilli
  • 1tbsp Crunchy Peanut Butter
  • 2tbsp Soy Sauce
  • 2tbsp Water
  • Salt and Pepper
  • 1/2 tsp Garlic Powder
  • 1 serving of Rice Noodles

 

Method:

  1. Slice the veggies, apart from the brocollini, into thin slices.
  2. Cut the brocollini in half
  3. Heat a tbsp of oil in a pan and add the carrots, brocollini and courgette into the pan.
  4. When they have softened add the mushrooms.
  5. Whilst the veggies are cooking make the satay sauce by combining the finely chopped chilli, peanut butter, soy sauce, water and garlic powder in a small bowl until all combined.
  6. Boil some water in a pan and add the noodles, cook according to packet instructions.
  7. Once the veggies are nearly done add the sauce and stir through.
  8. Serve with the noodles – adding the optional chicken or prawns if required. (see below for meat version.)

Optional Chicken:

  1. Cook the chicken strips in a pan until coked through, adding some of the satay sauce and mixing until combined.
  2. Add to the veggies and serve.

Optional Prawns:

  1. Defrost your prawns and fry lightly in a pan with some of the satay sauce until warmed through.
  2. Add to the veggies and serve.

TOP STUDENT TIP: Buy frozen pre cooked prawns. They are cheaper and easier to store and a great source of protein to add to any meal.

 

I hope you enjoy this stir fry, leave me a comment if you do!

Fran x

 

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