If you are a busy person like me, you know that being able to cook up a quick, healthy meal at the end of the day is so important! Today I thought I would bring you a yummy recipe, straight from the Heart Foundation, that will ensure you get lots of vegies and have you satisfied after a big day!
Broccolini, Rice and Sesame Stir-Fry
Serves: 2
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Ingredients:
1 orange, rind finely grated, juiced
2 teaspoons of sesame oil
2 teaspooons of fish sauce
1 tablespoon of salt-reduced soy sauce
2 teaspoons of sesame seeds
1 bunch of baby bok choy, ends trimmed
1 bunch of broccolini, ends trimmed
1 bunch of asparagus, ends trimmed
2 teaspoons of peanut oil
2 garlic cloves, crushed
4 green onions, cut into 3cm lengths
1 packet of 90 second medium grain brown rice
Instructions:
Step 1. Combine orange rind, 2 tbs juice, sesame oil, fish sauce, soy sauce, sesame seeds and 2 tbs of water into a small bowl. Whisk until well combined.
Step 2. Cut the leaves from the bok choy and set aside. Thinly slice the stems. Cut the broccolini and asparagus into 3cm lengths.
Step 3. Heat wok over high heat until hot. Add oil and swirl to coat. Add the garlic, green onions, broccolini, asparagus and bok choy stems. Stir-fry for 1 minute. Add sesame mixture and rice and stir-fry for 2 minutes until the rice is warmed through and vegetables are bright green and crisp. Add bok choy stems and stir-fry for 30 seconds or until just wilted. Pile into bowls and serve.
Enjoy!
Tony
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