Crunchy vegetable stir-fry

Serves 2

Ingredients:

80g (3oz) basmati rice
1 onion
1 garlic clove
4 stalks pak choi
2 peppers (1 red and 1 yellow)
150g (5oz) mushrooms, sliced

Preparation:

1 - Steam the rice until the grains are tender.

2 - Slice the onion, crush the garlic, and shred the pak choi. De-seed the peppers and cut them into strips that are 1cm ( ½ in) wide.

3 - Heat a little oil in a wok over high heat. Add the onion and garlic and stir-fry for 2 minutes. Add the peppers, mushrooms, and pak choi, and stir-fry for a further 4 minutes. Serve the stir-fried vegetables with the rice. If you like, accompany with ginger sauce.

Tips: In a small bowl, combine 2 tbsp cold water and 1 tbsp cornflour. In a small pan, combine 5 ½ tbsp white rice vinegar and 2 tbsp soy sauce. Bring to the boil. Reduce the heat and add the cornflour mixture. Stir until the sauce is clear and thickened. Remove from the heat and stir in 1 tbsp finely chopped fresh ginger. Set aside until required.

Each serving provides

Calories 246
Total fat 1.6g (Sat. 0.1g, Poly. 0.3g, Mono. 0g)
Cholesterol 0mg
Protein 8.0g
Carbohydrate 54g
Fibre 3.0g
Sodium 27mg.
Good source of Vits: A, Fol, C, D; Mins: Ca, K, P.