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