11 Jul Peanut Stir Fry
This Peanut Stir Fry recipe was made by, Jess Kotlowitz, The Green Dietician.
Stir Fry is one of my favourite one-pot meals. Not only is it a great way to get in a variety of vegetables but it is also a convenient and balanced meal that can be made in 20 minutes flat. I make this stir fry on a weekly basis because it is so quick, easy and satisfying.
As a Dietitian, I find that a lot of my patients rely on take-outs and convenience meals during the week as they are too busy to cook. Even though there are some healthier take-out options around, it’s just never as healthy as home cooking. I see my patients getting a lot of Asian take-outs which may seem to be a healthy option but are usually filled with sodium, MSG, and often-times trans-fats from the re-used cooking oil. This stir-fry is one of the recipes I give to my patients to teach them how to make a quick, convenient balanced meal that can replace an Asian take-out on busy weeknights.
Give it a try!
For my patients on calorie-controlled meal plans:
1 x 200g serving of this recipes =
- 1 legume/ protein servings
- 2 veg servings
- 1 fat serving
- 1 starch serving
- 350g firm tofu, pressed and cubed
- 200g soba noodles
- 500g stir fry veg mix of choice
- 200g tatsoi or bok choy, whole or roughly chopped
- 400g mixed mushrooms, diced
- 400g baby marrows, thinly sliced
- 1 red chili, deseeded and chopped
- 2 cloves garlic, crushed
For the peanut sauce:
- 60g (2 heaped tbsp) sugar-free peanut butter
- 1 tbsp fresh ginger, chopped
- 1/4 cup water
- 1 tbsp maple syrup
- 2 heaped tbsp soya sauce
- 1 tbsp rice vinegar
- Heat a tablespoon of water in a large wok and add your garlic and chili. Saute for 2-3 minutes.
- In a large non-stick pot, heat your olive oil and add your crushed garlic and chopped chili. Saute over medium heat for 5 minutes, adding more water as necessary to prevent sticking.
- Next add your cubed tofu and continue sauteeing for another 3 minutes.
- Now add your vegetables and saute for another 10 minutes until cooked but still tender.
- In the meanwhile, bring a pot of water to the boil and cook your soba noodles according to the package instructions.
- For the peanut sauce: place all your sauce ingredients in a high powered blender and blend until smooth and creamy. Alternatively, you can mix your sauce by hand: first mix the peanut butter with the ginger and then slowly add your liquids, whilst stirring to prevent it from becoming clumpy.
- Once your noodles are cooked, drain them and mix them through with the stir fried vegetables. Pour over your peanut sauce and stir through.
- For a meal prep option: keep the sauce, noodles and vegetables in separate containers. This should keep in the fridge for a good 3-5 days.
*For a lower carb option used Shirataki or Spinach/ Cauliflower noodles in place of the soba noodles.