{"id":29935,"date":"2018-07-11T13:02:24","date_gmt":"2018-07-11T11:02:24","guid":{"rendered":"https:\/\/www.faithful-to-nature.co.za\/blog\/?p=29935"},"modified":"2018-09-17T09:00:27","modified_gmt":"2018-09-17T07:00:27","slug":"peanut-stir-fry","status":"publish","type":"post","link":"https:\/\/www.faithful-to-nature.co.za\/blog\/peanut-stir-fry\/","title":{"rendered":"Peanut Stir Fry"},"content":{"rendered":"<p><em>This Peanut Stir Fry recipe was made by,\u00a0Jess\u00a0Kotlowitz, <a href=\"https:\/\/thegreendietitian.co.za\/mains-hot-dishes\/2018\/peanutstirfry\" target=\"_blank\" rel=\"noopener\">The Green Dietician<\/a>.<\/em><\/p>\n<p>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.<\/p>\n<p>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&#8217;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.<\/p>\n<p>Give it a try!<\/p>\n<p><em>For my patients on calorie-controlled meal plans:<\/em><\/p>\n<p><em><span style=\"font-weight: 400;\">1 x 200g serving of this recipes =<\/span><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><em><span style=\"font-weight: 400;\">1 legume\/ protein servings<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\"><em><span style=\"font-weight: 400;\">2 veg servings<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\"><em><span style=\"font-weight: 400;\">1 fat serving<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\"><em><span style=\"font-weight: 400;\">1 starch serving<\/span><\/em><\/li>\n<\/ul>\n<p><em>\u00a0SERVES 10<\/em><\/p>\n<h2><strong>INGREDIENTS<\/strong><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">350g firm tofu, pressed and cubed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200g soba noodles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">500g stir fry veg mix of choice<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200g tatsoi or bok choy, whole or roughly chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">400g mixed mushrooms, diced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">400g baby marrows, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 red chili, deseeded and chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cloves garlic, crushed<\/span><\/li>\n<\/ul>\n<p><em><strong>For the peanut sauce:<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">60g (2 heaped tbsp) <a href=\"https:\/\/www.faithful-to-nature.co.za\/catalogsearch\/result\/?q=sugar-free+peanut+butter\" target=\"_blank\" rel=\"noopener\">sugar-free peanut butter<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp fresh ginger, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/4 cup water<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 heaped tbsp <a href=\"https:\/\/www.faithful-to-nature.co.za\/catalogsearch\/result\/?q=soya+sauce\" target=\"_blank\" rel=\"noopener\">soya sauce<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp <a href=\"https:\/\/www.faithful-to-nature.co.za\/catalogsearch\/result\/?q=rice+vinegar\" target=\"_blank\" rel=\"noopener\">rice vinegar<\/a><\/span><\/li>\n<\/ul>\n<h2><strong><br \/>\nMETHOD<\/strong><\/h2>\n<ol>\n<li><span style=\"font-weight: 400;\"> Heat a tablespoon of water in a large wok and add your garlic and chili. Saute for 2-3 minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Next add your cubed tofu and continue sauteeing for another 3 minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Now add your vegetables and saute for another 10 minutes until cooked but still tender. <\/span><\/li>\n<li><span style=\"font-weight: 400;\"> In the meanwhile, bring a pot of water to the boil and cook your soba noodles according to the package instructions.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Once your noodles are cooked, drain them and mix them through with the stir fried vegetables. Pour over your peanut sauce and stir through.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> 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. <\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><em><strong>Notes:<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">*For a lower carb option used Shirataki or Spinach\/ Cauliflower noodles in place of the soba noodles.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This Peanut Stir Fry recipe was made by,\u00a0Jess\u00a0Kotlowitz, 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&#8230;<\/p>\n","protected":false},"author":42,"featured_media":29936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[5,131],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Peanut Stir Fry - Faithful To Nature<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.faithful-to-nature.co.za\/blog\/peanut-stir-fry\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Peanut Stir Fry - Faithful To Nature\" \/>\n<meta property=\"og:description\" content=\"This Peanut Stir Fry recipe was made by,\u00a0Jess\u00a0Kotlowitz, The Green Dietician. 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