Full Meal Stir-fry

    22 mins

    Stir-fries do not have to be complicated, with numerous ingredients, as this simple recipe shows. Here strips of pork fillet are briefly marinated, then stir-fried with green vegetables. Nutritious egg noodles make the perfect accompaniment, turning this delicious combination into a complete meal.

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    Serves: 4 

    • 300 g pork fillet (tenderloin)
    • 3 tbsp dry sherry (optional) or favourite marinating sauce
    • 4 tsp toasted sesame oil
    • 1 tbsp light soy sauce
    • 1 bunch spring onions
    • 200 g sweet peas
    • 340 g bok choy or similar leafy green veggie
    • 250 g egg noodles
    • 1 tbsp groundnut oil

    Prep:15min  ›  Cook:7min  ›  Ready in:22min 

    1. Trim any excess fat from the pork and cut it across into 5 mm (¼ in) slices, then cut each slice into 5 mm (¼ in) strips. Put the pork strips into a bowl with the sherry, 1 tsp of the sesame oil and the soy sauce. Toss to mix well, then set aside to marinate while preparing the vegetables.
    2. Cut the spring onions across in half, then into shreds lengthways. Halve the sweetpeas lengthways. Trim the leafy veggie into large bite-sized pieces.
    3. Bring a large pan of water to the boil. Add the egg noodles and stir, then cover the pan, lower the heat and simmer for about 3 minutes, or according to the instructions on the packet, until the noodles are tender.
    4. Meanwhile, heat a large frying pan until hot, then add the groundnut oil and swirl it around. Add the pork strips, reserving the marinade, and stir-fry over a high heat for 3 minutes or until the meat is lightly browned and tender. Remove from the wok and set aside.
    5. Add the sweet peas to the wok and stir-fry for 30 seconds, then add the spring onions and pak choy, and stir-fry for a further 1 minute. Return the pork to the wok, together with the reserved marinade, and stir-fry all together for another 1–2 minutes or until everything is piping hot. The leafy greens should have wilted, but still be a bit crisp.
    6. Drain the noodles well and toss with the remaining 3 tsp sesame oil. Spoon onto warmed serving plates. Divide the stir-fried pork and greens among the plates and serve.

    Each serving provides

    C, folate, A, B1, B6, E, niacin, calcium, copper, iron, potassium, zinc

    Some more ideas

    *Instead of pork, use strips of chicken or tender beef steak.
    *For a vegetable stir-fry with rice noodles, mix together 1 seeded and finely chopped fresh red chilli, 2 tsp grated fresh ginger, 1 tbsp fish sauce, 1 tbsp lime juice, 2 tsp soft dark brown sugar, 2 tsp toasted sesame oil and 3 tbsp vegetable stock or water in a small jug. Heat a large frying pan, then add 1 tbsp groundnut oil. Add 200 g broccoli florets and 125 g tiny button mushrooms and stir-fry for 2 minutes. Add 125 g thin asparagus tips and stir-fry for 2 minutes. Add the sauce mixture from the jug and stir well. Finally, add 125 g shredded Chinese leaves and 55 g cashew nuts. Stir-fry for about 3 minutes or until the sauce is thickened and bubbling and the vegetables are tender. While the vegetables are cooking, put 250 g rice noodles in a bowl and cover with boiling water or stock. Stir with a fork and leave to rehydrate for 3–4 minutes or according to the packet instructions. Drain in a sieve, rinse with boiling water and drain again. Sprinkle 3 tbsp chopped fresh coriander over the vegetable stir-fry, and serve with the noodles.

    Plus points

    *Pork contains large amounts of B-group vitamins, as well as zinc, phosphorus and iron. The iron is in the haem form, which is easily absorbed by the body.
    *Bok choy, a variety of Chinese cabbage or greens, has broad white stalks topped with large, dark green leaves. Like other dark green, leafy vegetables, it is a particularly good source of folate, a B vitamin that may help to protect against heart disease.

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