Project Description

Delicious Pak Choy

Full Recipe in Details

Easy to prepare, pretty to look at and packed with flu fighting beta-carotene, this dish of tasty Asian Vegetables ticks all the boxes. (Beta carotene is converted in the body to vitamin A. It is a very effective antioxidant, like vitamins E and C). Feel free to add some fresh prawns and fish sauce or pork/beef for a meal in one.

Preparation Time: 10 minutes.

Cooking Time: 5 minutes.

INGREDIENTS
  • 1 Bunch Chinese broccoli, washed

  • 1 Bunch Pak Choy, washed

  • 250 g Fresh Mushrooms, whole or halved

  • 30ml oyster sauce

  • 1 garlic clove, crushed

  • 1 1/2 tbs soy or tamari sauce (salt reduced for a healthier option)

  • 1 tsp Hampton hives honey

  • 1 tbs vegetable oil

  • 2 tsp sesame or peanut oil

  • 1/4 cup plain flour
  • 1/4 cup raw sugar (or use honey/malt syrup for a sugar-free version)
  • 1/3 cup organic rolled oats or your favourite nutty Muesli mix
  • 60g Gippsland Jersey lightly salted butter, chopped
  • Ice-cream or whipped Gippsland Jersey cream, to serve
GUIDE / INSTRUCTIONS
  • Combine the oyster sauce, garlic, soy sauce and honey in a small bowl, and stir until the honey dissolves. Cut the Asian Veg. stems in half-length ways. Cook the Asian Veg stems and leaves in a large saucepan of boiling water for 1-2 minutes or until bright green and crisp. 

  • Refresh under cold water and drain. Transfer to a serving platter. Fry your Mushrooms until fragrant and tender, and place creatively on top of the Asian Veg (or artistically on the side if preferred).

  • Heat the vegetable oil and sesame oil in a saucepan over high heat for 30 seconds. Pour over the vegetables . Drizzle over the oyster sauce mixture and top with fresh coriander leaves.

  • Optionally add some fresh prawns, beef or scallops for a meal in one. Enjoy the applause when served! (Images Thanks to Roti n Rice and Amalocal archives.)

NOTES

Have a super week ahead and enjoy eating well and staying healthy!