Satay pork and vegetable stir fry

Satay pork and vegetable stir fry

This is a delicious easy family meal with plenty of vegetables, more calcium and significantly less fat then a regular satay meal. Our version has less than 10g fat per serve compared to 50g fat in a regular satay recipe laden with coconut cream, many more nuts and plenty of oil and fatty cuts of meat. My family uses the Inner Goodness light Soy milk because it gives it a great nutty taste and adds plenty of calcium too (but you can use Farmdale light milk or Inner Goodness rice milk if you wish), Chefs Cupboard Chicken Satay recipe base, Brannas Butchery Lean Pork Loin steak , Asia Specialties Oriental Mix Frozen Stir Fry Vegetables, and Pure Vita Canola oil spray to capture all the flavour in the healthiest way possible. Feel free to alter or omit the amount of Asia Specialties Red Curry paste according to taste but I like it hot!!!

Background :

  • Preparation Time: 5 minutes
  • Cooking Time: 10-15 minutes
  • Main Ingredient: Brannans Pork Loin Steak or Schnitzel
  • Serves: 4
  • Energy content: 320kCal/ 1300kcal (without any rice or noodles) see below for extras for 410kCal/ 1700kJ and 510kCal/2100kJ meal interchanges and special dietary needs

Ingredients:

  • Pure Vita Canola oil spray
  • 500g Brannans Butchery extra lean pork loin steaks or pork schnitzel thinly sliced or minced in a food processor
  • 1 teaspoon StoneMill minced garlic
  • 500g Asia Specialties Frozen Vegetables Oriental or Western Stir Fry Mix
  • 400g can New Season Champignons, sliced
  • ½- 1 tablespoon Asia Specialties Red curry paste or gluten free red curry paste or Indian Curry paste e.g. Tikka masala or Korma (optional)
  • 1x 40g sachet Chefs Cupboard Chicken Satay recipe base
  • ¾ cup Farmdale light or Inner Goodness Soy milk light or Rice Milk
  • 1 rounded tablespoon Bramwells Crunchy peanut butter
  • 1 tablespoon Asia Specialties soy sauce or gluten free soy sauce or tamari
  • 2 teaspoons Merryfield brown sugar
  • 2 tablespoons Oh SO Natural raw cashews, chopped (optional)
  • Fresh coriander leaves to serve

Method:

Step 1:

Heat a well sprayed large non stick wok or fry pan. On high heat cook off the pork for 4-5 minutes until just cooked through and browned. Add the garlic to the pan and continue to cook off for 30 seconds.

Step 2:

Meanwhile microwave the frozen vegetables for 3-4 minutes on high until just defrosted and warmed through. Drain in a colander to remove any excess water from them.

Step 3:

Toss the defrosted drained vegetables, the champignons and the curry paste if desired through the pork and mix well continuing to cook for 2-3 minutes until well heated through.

Step 4:

Combine the milk, flavour sachet, peanut butter, soy sauce and brown sugar in a medium jug and mix well. Toss through the meat and vegetable mix and continue to heat for 1-2 minutes until sauce thickens. Divide between four bowls and top with fresh coriander and chopped cashews.

Variation: Brannans Extra Lean Stir fry Beef or Brannans Poultry Skinless chicken breast or tenderloins are also a perfect substitute for this recipe too.

To make this 400kcal/1700kJ meal: Add 1/3 cup cooked Imperial brown or basmati rice or 1/2 cup cooked rice or singapore style noodles.

To make this 500kcal/2100kJ meal: Add 2/3-1 cup cooked Imperial brown or basmati rice or 1 cup cooked rice or singapore style noodles.


Vegetarian: Substitute 2 x 400g can New Season Chick Peas, drained and well rinsed and skip Step 1 and add these at Step 3 with the vegetables. Alternatively add 400g firm tofu cut into cubes and stir fried as per Step 1 for 2-3 minutes-you may want to add a little extra Asia Specialties soy sauce to this to give plenty of flavour to the tofu.

Gluten free: Be sure to omit the Chefs Cupboard Chicken Satay Recipe Base and replace this with a tablespoon gluten free red curry paste or tikka masala curry paste instead.

You will need to mix 1 tablespoon White Mill 100% cornflour and 1 rounded teaspoon of Chefs Cupboard chicken stock powder into the milk also to thicken and flavour the sauce and use a gluten free soy sauce as well. Only serve with brown or Imperial basmati rice that is gluten free as most microwave varieties may contain gluten.