Wednesday, 10 June 2009

Baked beans stir fry

I love this recipe. It is quick to cook and gives a sense of full stomach with very little calorie. More over it has all the nutrients one need complete meal. Olive oil contributes towards good fat and lower cholesterol. Baked beans are good source of protein and carbohydrate. Vegetables gives fiber and also count towards 1 of 5 a day.

Serves: 1-2

Tender stem Broccoli: Handful
Sugar snaps: handful
Baby corn: 3-4
Baby courgette / Zucchini: 2
Salad onions / spring onions:1-2
Fresh Chives: 12-15
Pak choi: 6-7 leaves or baby spinach: 10 leaves
Backed beans: 200 gm
Extra virgin olive oil: 1 tbs
Freshly crushed pepper: 1-2 tbs
Sea salt (optional)

Wash and cut broccoli in large one inch pieces.

Discard spring onion leaves and cut onion part into thin slices same length as broccoli.

Wash and cut baby corn into halves along the length

Wash baby courgette into big pieces. Wash sugar snaps, chives and pak choi.

Heat large non stick wok on high flame, add 1 tbs of olive oil. Olive oil is good source of fat and if you are on diet you can choose to buy olive oil spray and just spray few times in the wok. Usually one spray has one calorie.

Add freshly crushed pepper and wait for it to splutter. Remember to keep stirring veggies continuously with wooden spatula.

Add onions, broccoli, baby corn. Keep stirring after 2 minutes add baby courgette and sugar snaps. Keep stirring after 3-4 minutes add chives and after another 2 minutes add pak choi. Sprinkle salt if required.

After one minute add baked beans with tomato sauce and turn off the heat. Keep stirring. Baked beans will get warm and mix well without any extra heat. If you do not turn of the heat all the sauce will start sticking to the wok and burn off. I like my stir fry saucy.

Mix for 30-50 seconds and stir fry is ready to eat.

If you are in rush in your busy life you can buy ready made stir fry available in super market and follow the recipe with baked beans. Please leave your comments if you like this recipe.

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