WWW. Frying, spices, flapjacks.

This week Jon’s having a chicken stir-fry, fried rice and a sultana and seed filled flapjack.

Oil contents not specific apart from flapjacks so you can measure how much you need for your own foods. Juicier vegetables may need a little more, as will less cooked rice, for example.

Recipe 1: Garlic Ginger Chicken Stir-Fry.

Makes 2 servings.

Ingredients:

-1 cooked chicken breast

-3 small carrots

-1 small parsnip

-3 cabbage leaves

-3 cloves garlic

-olive oil

-salt and pepper

-Chinese five spice

-powdered cloves

-onion powder

Utensils:

-chopping board and knife

-vegetable peeler

-large frying pan or wok

Recipe:

1: Finely dice the garlic. Cook in the olive oil with the spices until soft.

2: Wash the vegetables and slice them with the peeler. Tear or chop the cabbage leaves into strips. Add to the mix and stir as it cooks, to ensure even softening and browning.

3: Dice the chicken. Add to the mix.

4: Heat thoroughly. Serve.

Recipe 2: Chili Fried Rice.

Makes 1 serving.

Ingredients:

-30g/1oz rice

-olive oil

-chilli powder

Utensils:

-small pot

-frying pan from the chicken

Recipe:

1: Boil the rice until cooked through.

2: Add to the pan once the stir-fry is done.

3: Add the oil and chilli.

4: Stir until the rice has soaked up all the oil. It should be making squeaky sounds and “jumping” in the pan, but not burnt.

Recipe 3: Flapjacks.

Makes 8 servings or 16 snack-sized servings.

Ingredients:

-200g/7oz oats

-200g/7oz plain flour

-1/2 cup oil or fat

-25g/0.9oz sultanas

-50g/1.8oz mixed seeds

-2 eggs

-3tbsp honey

-cinnamon

-powdered ginger

Utensils:

-mixing bowl and spoon

-baking tray

Recipe:

1: Mix the flour, oats and seeds.

2: Add the spices.

3: Add the oil. Stir until crumbly.

4: Add the eggs and honey. Stir in.

5: Mix the sultanas in so as to guarantee an even spread.

6: Pour into a lightly greased tray. Bake at 180C/355F for 25min.

7: Slice.

[8: Optional. Drizzle melted chocolate over them.]

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