Stir-fry veggies

Prep 20 mins | Cook 5 mins | Serves 4

This quick and easy veggie ‘side-dish’ stir-fry teams well with chicken, steak or fish. Kids love it! For a vegetarian meal, add diced firm tofu and serve with rice.

¹⁄₄ cup oyster sauce
¹⁄₄ cup vegetable or chicken stock
1 tbs honey
2 tbs peanut or rice bran oil
2 green onions (shallots), thinly sliced
1 carrot, peeled and cut into matchsticks
¹⁄₂ red capsicum, deseeded and thinly sliced
100g snow peas, trimmed and halved lengthways
1 bunch (250g) Shanghai bok choy*
1 cup bean sprouts, trimmed

*Sold loose by the kilogram or in bunches, Shanghai bok choy is small and tender, if unavailable use 1 bunch trimmed baby bok choy.

Step 1 Combine oyster sauce, stock and honey in a bowl. Set aside.

Step 2 Heat a wok over high heat. Add oil, green onions, carrot and capsicum and stir-fry for 1 minute. Add snow peas and bok choy and stir-fry for 1 minute. Add honey mixture, cover and cook for 1-2 minutes until vegetables are tender. Toss through bean sprouts and serve.

Good for you ... Bok choy

Bok choy is a good source of vitamin C. This vitamin helps the normal functioning of the body’s immune system.

Bok choy provides us with some calcium (important for strong bones) and also iron (used to make red blood cells)

The darker leaves of bok choy provide beta carotene, which the body converts to vitamin A. This vitamin helps the body’s immune system defend itself against infection and is also important for normal vision.

Bok choy is also a source of the folate, a B vitamin needed for normal formation of blood cells as well as growth and development in children.