A stir-fry makes an ideal F2 meal: loads of lightly cooked veg and only a little, if anything, in the way of animal products. Even if your chosen veg are not particularly fibre -rich, the sheer volume of veg in a stir-fry totals up to a decent quantity of fibre. And you could add high-fib re mange-tout, sugarsnap peas or baby sweetcorn which stir-fry well.
A big stir-fry can be cooked in just 2 teaspoons of olive oil in a good non-stick pan. You'll find recipes for stir-fry sauces on article 20 or you call take the fast option, selecting shop-bought low-fat stir-fry sauces from the Fat and Calorie Controller selection.
Shop-bought option: 4 fat units for 2 tsp oil for frying (add units from chart for sauce) Choose any supermarket pack of ready-prepared stir-fry veg. Use the whole pack ideally add sugar snap peas or mange-tout for extra fib re. If you use a shop-bought stir-fry sauce add fat units from the chart.
Homemade option: 4 fat units for 2 tsp oil for frying. Add 1 unit for Basic Stir-Fry Sauce or choose fat-free Sweet Sour Sauce Your stir-fry can be made from any mix of veg you have to hand, but should be varied for an appetizing dish.
These veg are particuiar1y good for stir-frying: roughly sliced cabbage, spring greens or pak choi, finely sliced peppers, diagonally sliced carrots, curettes, green beans or spring onions, baby sweetcorn halved lengthways, sliced bamboo shoots (from a can), whole asparagus tips, mange-tout, sugarsnap peas, beansprouts, small broccoli florets (slice the stems so they cook quickly).
What you could add: Stir-fried veg ca n be served alone or witl1 any of the following. Just add and heal through in the final minute or two of cooking:
-
Cooked free-range chicken, 75g/30z of strips of skinless, boneless cooked breast meat add 1 ½ fat units to meal.
-
Cashews or peanuts, 15g/1 ½ oz are all you can afford because of their high fat content, but they will give your stir-fry a lovely crunch add 2" 2 fat units to meal.
-
Cubes of firm white fish, such as monkfish, anything up to 175g/6oz - add', fat unit to meal.
-
Scallops, 75g/30z add' 2 fat unit to meal total. Slice and stir-fry scallops for 2-3 minutes until they look opaque. Take care not to overcook or they will be tough.
-
Prawns, 75g130z, peeled add ' 2 fat unit to meal total. Cooked prawns should just be heated through, peeled raw tiger prawns will take a little longer stir-fry for 2-3 minutes until they turn pink.
