Stir Fries are such a fantastic way to get vitamins and other micronutrients. Vitamin C deteriorates when exposed to higher temperatures. Stir fries are cooked for a very short time, which means vegetables have reduced exposure to heat, optimising the amount of vitamin C we get from the veg! This Korean BBQ sauce was supplied by Rebel Chilli - give them a shout out on instagram!
Nutritional Info (per portion)
Calories:
578 kcal
Carbohydrates:
87 g
Protein:
53 g
Fat:
11 g
Wheat
(Korean BBQ Sauce)
Soybeans
(Korean BBQ Sauce, Tofu)
Milk
(Cashew)
Sesame Seeds
(Korean BBQ Sauce)
Lemongrass Chicken with Sun-dried Tomato Couscous
Lemongrass is a common ingredient in Thai cooking, it adds a great flavour edge to this dish, but can be tricky to work with. It is very fibrous, and the outer layers must be removed. Peel several layers of the lemongrass away, until you are left with the more tender inner stalk, this will give the best flavour.
Pan fried Irish Hake with Kale Colcannon
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A fun new way to use tuna - this dish makes for a great family-friendly meal too! Here we have blended it with egg and cheddar cheese to make a high protein burger which is also a source of calcium and zinc. We then added colourful fresh vegetables to give a crunch and some much needed vitamins!
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This is a delicious Pakistani/Indian rice dish, often reserved for very special occasions such as Ramadan, weddings, or parties. This dish gets it distinct flavour from the exotic spice mix of bay leaf, cardamom pod and cinnamon, but remember to remove them from the dish before eating!
