Vegetable Noodle Stir Fry with a crispy egg
Prep time: 10 minutes / Cooking time: 20 minutes
Serves 4
This recipe is vegetarian
Approximate price: £6.31 for full recipe
INGREDIENTS:
320g egg noodles
3 tbsps. oil
1 large carrot, peeled & cut into thin strips
250g mushrooms, washed and thin sliced
1 pepper, deseeded and cut into thin strips
1 bunch of spring onions, washed and cut each into 3 pieces
1 thumb size piece of fresh ginger, peeled & finely chopped
3 cloves of garlic, finely chopped
50ml soy sauce
½ red chilli, finely chopped
4 eggs
METHOD:
1. Bring a large pan of water to the boil and cook the noodles following the manufacturer’s instructions. When cooked, drained them and run them under the cold water tap to prevent them from sticking together.
2. Place 2 tbsps. of oil in a large frying pan or wok and turn on the heat to high.
3. When the oil is hot add the carrot sticks & mushroom slices and cook for 2 -3 minutes.
4. Then add the pepper strips & spring onions and cut for another 2 minutes.
5. Add the chopped garlic and ginger and cook stirring continuously for a couple of minutes,
6. Finally add the soy sauce, chopped chilli & noodles & mix well. Turn the heat to medium and keep stirring every so often.
7. Put a different frying pan on medium to high heat and add 1 tbsp. of oil. Crack the eggs on it and fry until the white becomes yummy and crispy (or to you preferred liking).
8. When the eggs are cooked, divide the noodles into 4 bowls and serve with a crispy egg on top.
TIPS:
Use whatever veg you like best or what is in your fridge. The trick is to cut them in sizes & shapes that will cook quickly.
Stir frying is all about cooking things in high heat for a short period of time. Woks are ideal for this but a large frying pan will also do the trick.
You can swap the noodles for rice.
If an egg on top is not you thing you could turn it into a chicken or prawn stir fry instead. Add some chicken strips & prawns to the frying pan first (before any vegetables) and cook them on high heat until they are almost cooked through. Then start adding the vegetables.
If you do not want to use eggs but want to keep vegetarian you could use tofu instead or some bean sprouts for some protein.
If your family is not a big fan of soy sauce you can use less and add some sweet chilli sauce too, to make up for it.
If you are trying to watch your salt intake, you can find low salt soy sauce in most shops and is still a very tasty alternative
NUTRITIONAL INFORMATION:
Nutrition per serving, based on 4 servings per recipe with no added salt:
Energy 508.93Kcal
Fat 16.94g
Saturates 3.09g
Carbs 70.44g
Fibre 4.78g
Protein 20.18g
Salt 3.56
Garlic: garlic is such a fantastic and tasty ingredient with so many health benefits! It can help combat sickness, reduce blood pressure and improve cholesterol levels. Recent research has even suggested it could help prevent Alzheimer’s disease!
Onions – these are members of the nightshade family which are anti-inflammatory and have been shown to reduce levels of cholesterol in our bodies, helping with high blood pressure and protecting against disease.
Carrots are one of the sweeter vegetables that’s the reason we often find them in desserts (yummy carrot cake!). Carrots are rich in beta-carotene, an antioxidant that helps to keep your eyes in good health.
Eggs are one of the most nutritious food we have. Eggs are a good source of high quality protein (1 medium egg contains around 6g of protein) and a good source of fat.
Eggs contain vitamins B2, B12, D, A amongst others. They also contain selenium, iodine, iron, choline, and other beneficial minerals. Choline contributes to normal fat metabolism and liver function.
Vegetables – these contain lots of different nutrients, and the more you can eat the better! All these vegetables have benefits on the body and are a great and essential part of a healthy diet. Make sure to load up on these!
Carrots are one of the sweeter vegetables that’s the reason we often find them in desserts (yummy carrot cake!). Carrots are rich in beta-carotene, an antioxidant that helps to keep your eyes in good health.
Fresh ginger is known to have many health benefits, is believed to help digestion, relieve stomach pain & reduce nausea.
