Fast food for the working week …

… suppers

The following ideas are interchangeable. We used the Asian Spiced Salmon recipe in the proteins to go with the slaw. You can use the same marinade but with chicken fillet.

Asian Spiced Chicken

Serves 2

240g chicken fillet sliced thinly

2 tbsp rapeseed oil

The marinade

2 roasted garlic cloves

2 tsp powdered star anise or one whole star anise

2 tbsp dark soy sauce

Mix together the marinade and pour over the fillet slices, ensuring that the slices are thoroughly coated. Box and leave in the fridge for an hour or so – it won't hurt to leave it longer.

Heat 2 tbsp of rapeseed oil in a pre-heated wok or large frying pan. Seal the fillet slices on either side quickly – don't overcrowd – cook in batches – cover and set aside.

For a stir fry :

The sauce

1 tbsp dark soy sauce

1 tbsp Chinese rice wine (dry sherry will do)

1 dessert spoon of sweet chill sauce

mix together – can be made ahead, covered and fridged

Choose vegetables that are in season and/or that you love :

2 tbsp of rapeseed oil

100g baby broad beans – blanched and popped – box and fridge

100g small sweet mini peppers, finely sliced – bag and fridge

100g (2 large) salad onions, finely sliced – ditto

all the above can be prepped and bagged ahead

1 can (225g) water chestnuts, sliced

300g beansprouts

I realise that baby broad beans are not in season. They are an excellent product frozen, for your freezer. I realise too that they take time to “pop” - this is just an example of what you can include – it's up to you!

Using a large frying pan or wok, heat the rapeseed oil, add the thinly sliced fillet along with any residual juices – stir fry for 2/3 minutes, then add the onion, sweet peppers and broad beans - stir fry for 2/3 minutes then add the water chestnuts and beansprouts - finally add the stir fry sauce of dark soy, rice wine and sweet chilli sauce. Toss to stir fry for another 3 minutes.

Serve immediately in warmed bowls.

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