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A healthy stir fry for diet watchers

By Burton Mail  |  Posted: February 09, 2013

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AFTER the excesses of Christmas the pinch of the waist band will lead many Brits to embark on the usual diet, which means stir fry is back on the menu!

Packed with vegetables and protein, stir fry is the ultimate choice for dieters — quick, easy to prepare and super healthy.

However, because stir frying involves cooking food at high temperatures, it’s important to choose oil that has a high smoke point or your supposedly ‘healthy’ dinner could lose some of its tastiness.

The smoke point is the temperature at which oil (or other types of fat) begins to break down. Oil that is heated to its smoke point or higher will begin smoking and start to impart a bitter taste to the food.

Chinese cooks normally use peanut oil, which has a high smoke point and a pleasant nutty flavour, for stir frying and deep frying.

However, rapeseed oil is the perfect choice for those who suffer nut allergies, as well as offering a host of other health benefits thanks to its Omega 3 content and can be heated to deep frying temperature without losing any of its nutritional value, flavour or colour.

So this year give your favourite stir fry an added nutritional boost by using extra virgin cold pressed rapeseed oil.



 ½ to 1 lb. (0.45 kg) beef steak or other cuts, sliced into thin strips

 2 medium heads of broccoli, cut into bite-size florets

 1 pepper, sliced into thin strips

 2 spring onions finely chopped

 6 button mushrooms, chopped

 1 medium sized carrot, thinly chopped

 3-4 cloves garlic, finely chopped

 2 tsp finely chopped fresh root ginger (or fresh ginger paste in a jar)

 3 Tbsp. sherry (or cooking sherry), or red wine

 1 small courgette, thinly sliced

 tsp. sesame oil

 2-3 tablespoons of Mr Hugh’s cold pressed rapeseed oil

 Chilli flakes optional


 Heat a wok or large frying pan over medium-high heat. Add the rapeseed oil and swirl around, then add the onion, garlic, and ginger. Stir-fry 1 minute to release the fragrance.

 Add the beef and stir-fry until browned, 4-5 minutes. Add the sherry as you stir fry to keep pan moist.

 Add broccoli, pepper, carrot and mushrooms stirring occasionally, until vegetables have softened but still retain some crunch.

Switch off heat and drizzle over the sesame oil.

 Taste-test the dish, if not salty or flavourful enough add seasoning until the desired taste is achieved. Add more chilli for more heat.

 For more delicious rapeseed oil recipes or to find your local stockist why not visit www.mrhughs.co.uk/recipes

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