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.
-1 cooked chicken breast
-3 small carrots
-1 small parsnip
-3 cabbage leaves
-3 cloves garlic
-salt and pepper
-Chinese five spice
-chopping board and knife
-large frying pan or wok
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.
-frying pan from the chicken
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.
-200g/7oz plain flour
-1/2 cup oil or fat
-50g/1.8oz mixed seeds
-mixing bowl and spoon
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.
[8: Optional. Drizzle melted chocolate over them.]