Healthy_Food_Guide_UK_-_January_2020

prep 10 mincook 10 minserves 4

vegetarian

3tspsesameoil

600gmixedmushrooms,choppedorsliced

225gpacksmokedtofu,chopped

2 garliccloves,crushed

1 redchilli,thinlysliced

2tbspreduced-saltsoysauce

225gcanslicedwaterchestnuts,drained

250gpouchreadytoheatgrainsandrice,

suchasMerchantGourmetGloriousGrains

4tbspchoppedfreshmint or coriander, plus

extraleavestoserve

3 springonions,chopped

1 round lettuce, leaves separated

1 Heattheoilina largenon-stickfrying

panovera mediumheat.Addthe

mushroomsandcook,stirring,for5 min.

2 Add the tofu, garlic and chilli, then

1

PERSERVING

215kcal 6.1gfibre

7gf a t 12gprotein

0.9gsaturates 0.8gsalt

22gcarbs 61mgcalcium

3.8g sugars 4.4mg iron

cook,stirring,for1 min.Addthesoy

sauceandwaterchestnutsandstirto

combine.Addthegrainsandstir-fryfor

2 mintowarmthrough,thenstirthrough

theherbsandmostofthespringonions.

Fillthelettuceleaveswiththemixture.

3 Garnishwith extraherbsandservewith

the remaining onions to sprinkle over.

Adda drizzleServewith1tbspplum

sauce per person (adding about 50kcal).

Mixed mushroom san choy bau

Mixed

mushroomsan

choy bau

RECIPES: KERRIE RAY. PHOTOS: JOHN PAUL URIZAR

MIDWEEK RECIPES

46 HEALTHY FOOD GUIDEJANUARY 2020