Stir fries are typically cooked in a wok or large flat pan, over hight heat. They are a great way to include lots of vegetables in a meal. Stir fries work well with beef, lamb. port or chicken and a combination of vegetables. To make a egetarian strir fry, include plenty of vegetables and some protein such as eggs or tofu. Serve stir fries in lettuce cups or on a bed of cooked rice or noodles.

Vegetable stir fry with egg and tofu

* Not suitable to freeze
Ingredients 6 serves 25 serves 60 serves
Canola oil 1/2 tbsp 2 tbsp 3 tbsp
Brown onion 1 small 1 large 2 large
Eggs 3 12 30
Cabbage 1/4 larg 1 large 2 1/2 large
Baby corn 1 cup 4 cups 10 cups
Red capsicum 1 4 10
Broccoli florets 1 cup 4 cups 10 cups
Firm tofu 200g 800g 2kg
Soy sauce 2 tbsp 3 tbsp 125ml
Hokkien noodles 300g 1.2kg 3kg

Method

1. Cook noodles according to packet instructions.
2. Beat eggs with fork and pour into hot work or non-stick pan. Cook to form a thin omelette, then set aside.
3. Peel and finely dice onion.
4. Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
5. Drain baby corn and slice in half.
6. Heat oil in pan, add onion and garlic, and gently cook until brown.
7. Add all vegetables and soy sauce. Stir and cook until vegetables are soft and tender.
8. Cut cooked egg into strips. Cut tofu into small blocks.
9. Add egg and tofu to pan. Stir for 2 to 3 minutes to heat through.
10. Serve with hokkien noodles.

This recipe is dairy free and vegetarian.Top of page

Chicken and vegetable stir fry

* Not suitable to freeze
Ingredients 6 serves 25 serves 60 serves
Canola oil 1/2 tbsp 2 tbsp 3 tbsp
Crushed garlic 1 clove 2 cloves 3 cloves
Chicken thight fillets (skinless) 350g 1.5kg 3.5kg
Cabbage 1/4 small 1 small 2 1/2 small
Carrot 1 meduim 4 medium 10 medium
Red capsicum 1 4 10
Zucchini 1 medium 4 medium 10 medium
Sweet chilli sauce 2 tbsp 800g 2kg
Rice (uncooked) 1 cup 4 cups 10 cups

Method

1. Cook rice according to packet instructions.
2. Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
3. Cut chicken into small strips, removing and discarding any skin or bones.
4. Heat oil in pan, add chicken and garlic, and gently cook until chicken is brown and cooked through. Set aside.
5. Add cabbage, carrot and capsicum to pan and cook for 2 to 3 minutes.
6. Add zucchini and continue to cook for 3 to 5 minutes.
7. Add chicken and sweet chilli sauce to pan. Stir and cook until vegetables are tender and chicken is warmed through.
8. Serve with steamed rice.
This recipe is dairy, gluten and egg free.


Variation: Beef and broccoli stir fry

  • Replace chicken fillets with lean beef strips.
  • Leave out zucchini.
  • Add broccoli at Step 5 (2 cups for 6 serves, 8 cups for 25 serves adn 20 cups for 60 serves).
  • Replace sweet chilli sauce with the same quantity of Hoisin or plum sauce.

This recipe is dairy and egg free.
Top of page

Beef mince San Choy Bau

* Not suitable to freeze
Ingredients 6 serves 25 serves 60 serves
Canola oil 1/2 tbsp 2 tbsp 3 tbsp
Crushed garlic 1 clove 2 cloves 3 cloves
grated ginger 1 tsp 2 tsp 3 tsp
Spring onion 1 4 10
Beef mince 400g 1.75kg 4kg
Cabbage 1/4 small 1 small 2 1/2 small
Carrot 1 medium 4 medium 10 medium
Green beans 2 cups 8 cups 20 cups
Capsicum 1/2 2 5
Soy sauce 2 tbsp 3 tbsp 125ml
Rice noodles (dried) 200g 800g 2kg
Iceburg lettuce 6 leaves 25 leaves 60 leaves

Method

1. Break rice noodles into small pieces, place in large heatproof bowl and cover with boiling water. Stand for 5 minutes or until just tender. Drain.
2. Crush garlic. Grate ginger. Finely slice spring onion
3. Wash vegetables and finely dice into pieces of similar size.
4. Heat wok or frying pan over medium-high heat until hot. Add oil, garlic, ginger and spring onion. Cook for 30 seconds
5. Add mince. Stir fry, using a wooden spoon to break up lumps of meat, until all meat is browned. (For large quantities, this will need to be done in small batches.)
6. Add soy sauce. Stir and cook for 2 to 3 minutes or until sauce has thickened slightly.
7. Add cabbage, capsicum, carrot and beans. Stir and cook for 5 minutes, until vegetables are tender.
8. Drain noodles and add. Stir to mix.
9. Serve with lettuce cups. Allow children to scoop mixture into the lettuce, roll up and eat.

This recipe is dairy and egg free.