Quick Stir Fry Recipe

Looking for an easy quick stir fry recipe? Learn how to make quick stir fry using healthy ingredients.


Submitted by miimofaiiry

Makes 1 serving



Very easy to follow and double if cooking for more than one. This is also great as a high protein low fat meal and can be found cheap in SOME supermarkets for students looking for something substantial but not too over budget.

Recipe Ingredients for quick stir fry

75 g Chicken Style Pieces - Chilled
1/2 Yellow Onion medium
1/4 courgette, diced
80 g green peas
1 Salt
1/4 tsp. Ground Pepper
1/4 tsp. Ground Turmeric
5 g Dark soy Sauce
60 g Soft Garlic and Herb Soft and Creamy Extra Light Cheese

Recipe Directions for quick stir fry

  1. Marinade the Chicken Style Quorn pieces in the soy sauce and add salt and pepper to season. Leave for ten minutes.

  2. Meanwhile, use a calorie controlled fry light spray to grease the hok or whatever stir frying pan that you have available. (you can use oil, i just choose a lighter option, if cooking for one, you will only need a tsp of vegetable or extra virgin olive oil if you prefer to cooking spray).

  3. Add the Quorn pieces to the pan, and as they start to brown, add the peas, the sliced courgettes and the onion, bring to a simmering heat when they start to brown over. add more salt and pepper at this time if you wish.

  4. Add turmeric.

  5. Enjoy!

  6. Serve with Jasmine/ Basmati Rice or Noodles. Whichever you prefer!

Categories

Vegetables, Main Dish, Chinese, Indian, Cocktail Party, Vegetarian

Nutrition Facts
Serving Size 325.5g
Amount Per Serving
Calories
258
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
772mg
32%
Potassium
425mg
12%
Total Carbohydrates
28.3g
9%
Dietary Fiber
10.0g
40%
Sugars
9.9g
Protein
24.0g
Vitamin A 14% Vitamin C 75%
Calcium 4% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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