Spring Greens Stir-fry

Stir frying is a quick way to cook vegetables, keeping Nutritional information per portion (94g): calories fat saturates sugars salt the flavour and nutrients in. The trick is to cook on a 54.8 3.8g 0.5g 2.9g 0.5g high heat but keep stirring so it doesn’t burn. Serve with 5% 3% 3% 8% rice or noodles. of an adult’s guideline daily amount

Soy

Equipment Ingredients

Weighing scales Serves 4 Colander 100g beansprouts Clean, damp cloth 100g spring green cabbage Sharp knife 4–6 spring onions Chopping board 100g mushrooms Scissors (optional) 2 x 5ml spoons soy sauce Garlic crusher 1 clove garlic Mug or bowl 1 x 5ml spoon sugar Measuring spoons 2 x 5ml spoons red wine vinegar Wok or large frying pan 1 x 15ml spoon vegetable oil Wooden spoon

Top Tip

• Use scissors to cut the cabbage leaves into thin strips.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. www.letsgetcooking.org.uk 16 Skills used: 1, 4, 5, 6, 7f, 8a, 9e, 12k, 16. This recipe was developed with funding from the Big Lottery Fund

PML1933_Kent_Farmers_Activity_Pack_ARTWORK.indd 16 14/05/2013 16:39 Spring Greens Stir-fry

Method

1. Wash the beansprouts. Wipe the mushrooms with a clean, damp cloth and slice them finely. Something to try next time 2. Wash and shred the cabbage into thin strips. Top • Try stir frying 300g of different vegetables and tail the spring onions, discard the outer layer such as strips of red pepper, carrots, onion and finely slice. or broccoli. 3. Make the dressing by peeling and crushing the • For a meat version, try adding 200g cooked garlic clove into a mug or bowl. Add in the sugar, chicken or prawns. red wine vinegar and soy sauce and stir well. 4. Place the wok or large frying pan onto the hob. Heat the vegetable oil over a high heat. Add the shredded spring green cabbage, beansprouts and sliced mushrooms. Cook for 5 minutes, stirring all the time. 5. Add the dressing and cook for another 5 minutes, stirring all the time.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. www.letsgetcooking.org.uk Skills used: 1, 5, 6, 7e, 8a, 8e, 8h, 9j, 16. This recipe was developed with funding from the Big Lottery Fund 17

PML1933_Kent_Farmers_Activity_Pack_ARTWORK.indd 17 14/05/2013 16:39