While the Brits are notoriously bad cooks, they’re considered some of the best nutritionalists. I kid. 😛
One of the Uk’s top sports nutritionalists, Laura Tilt, shares with us, one of her popular recipes, that’s packed with a right balance of carbs and protein – to serve as an excellent recovery meal for spring cycling.
And, since we’re all waiting for our “crops to come in”, her Thai-style veggie stir fry with peanut sauce has the perfect blend of readily available ingredients. Dig !
Thai-style veggie stir fry with peanut sauce
For the peanut sauce
2 cloves garlic
1 inch piece of fresh ginger
2 heaped tbsp natural peanut butter (chunky is nice but smooth works just as well)
juice of one lime
1-2 tbsp dark soy sauce
half cup / 125 ml hot water
For the stir fry
1 tbsp olive oil / sesame oil
1 white onion
1 head broccoli
2 red bell pepper
half a red chill (optional)
Rice to serve (suggest basmati or quick cook brown rice)
Roasted peanuts / coriander to serve (optional)
Bring a pan of water to the boil for the rice – this will take the longest to cook. You should be able to complete the remainder of the steps by the time your rice is cooked.
Start by making the peanut sauce. Peel the garlic and ginger and grate both into a large bowl (you’ll need plenty of room to mix). Heap in the peanut butter, one tablespoon of the soy sauce and the lime juice.
Start to mix together using a spoon, gradually adding the hot water (which should help to soften the peanut butter). At first it will look as though the ingredients aren’t coming together but keep going – you’ll end up with a smooth sauce. Add enough water until the sauce is thick, but will drop off a spoon. Taste and add extra soy as wished then set to one side.
Chop up your vegetables into small pieces or grate the harder vegetables like carrots- this will help them to cook more quickly and evenly.
Heat the oil in a large frying pan or wok and tip in the onion. Stir fry for 1-2 minutes before adding the rest of the vegetables. Cook for 3-4 minutes or until tender.
Add the peanut sauce to the pan and toss the vegetables in the sauce until coated. Check for seasoning – you may want to add a squeeze more lime.
Drain the rice, and divide between your plates before adding the stir fry. Scatter over a handful of peanuts and chopped coriander and enjoy!
Laura has been working as a health journalist since 2008, and she’s experienced in both online and print media, including Britain’s best-selling cycling magazines – Cycling Weekly, Cycling Active and Cycling Fitness. She’s also a regular contributor for Running Fitness, and the resident nutrition expert for fitbug.com and Kiqplan, and has her own company Tilt Nutrition.
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