The wok, a stir fry and cooking on gas

When we got married my good friend got us a fabulous wok. I’ve wanted one for ages and it was the ideal opportunity. It is magnificent, and non-stick, and has a  flat bottom. And we’ve never been able to use it properly until now – over two years on! It didn’t work on an oil-fulled range, and it didn’t work on a ceramic conduction hob – in both cases it didn’t get enough direct heat to get the pan hot enough. Now that we’re living in a house with The Appliance I was finally able to make a proper stir fry, and I am enormously happy about it.

2 inch piece root ginger, grated
a bunch of spring onions, chopped
a squeeze of chilli from a tube
2 chicken breasts, chopped
2 courgettes, chopped
one small can bamboo shoots
one small can water chesnuts, halved
one pack of mangetout
one pack beansprouts
tomato puree
3 tbsp soy sauce
cooked prawns

Grease the wok with some Fry Light and get the gas going to get the pan hot. Add the ginger, chilli and spring onions and fry for a minute or two. Add the chicken and cook until brown (about 3 minutes).

Add the courgettes and cook for a couple of minutes. Then add the beansprouts and mangetout and cook for a couple of minutes. Add the prawns, soy and a good squeeze of tomato puree and cook until the prawns are heated through. Serve with rice or egg noodles.

Slimming World Syns: this recipe is Syn FREE on Extra Easy. Vegetable purees – like tomato and chilli) are Syn FREE as long as they have no added oil.

This entry was posted in Chicken, Gadgets, Mains, Seafood, Slimming World recipes and tagged , , , , , , , , . Bookmark the permalink.

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