Miso stir-fried greens with fried egg
“Super-delicious and quick to make, stir-fried greens are a perfect midweek meal when you want to feel like you’ve really done yourself some good,” says chef Tom Kerridge. “There are so many flavours going on here, it’s hard to believe this dish is as healthy as it is.”
Ingredients:
(Serves 2)
3tbsp white miso paste
2tbsp soy sauce
1tbsp mirin
3–4tbsp water
½tsp vegetable oil
½tsp sesame oil
3 garlic cloves, finely chopped
2.5cm piece fresh ginger, julienned
125g tenderstem broccoli
125g asparagus
125g mangetout
175g cavolo nero, ribs removed and roughly chopped (100g prepared weight)
100g Chinese leaf cabbage, thickly shredded
100g rainbow chard, roughly chopped into thirds
1-cal sunflower oil spray
2 large free-range eggs
1tsp furikake (Japanese seasoning), to finish
Method:
1. In a small bowl, mix the miso paste, soy sauce and mirin with two tablespoons water until smooth.
2. Place a large non-stick wok over a high heat. When it is almost smoking, add the oils, garlic and ginger and stir-fry for 1–2 minutes, until the garlic is golden – don’t let it burn.
3. Add the broccoli and asparagus with one tablespoon water. Stir-fry for one minute, then toss in the mangetout and stir-fry for a further one minute. Add a splash more water if the pan looks like it’s drying out.
4. Add the cavolo nero, cabbage and miso mixture and stir-fry for one to two minutes or until the cabbage is cooked and wilted. Add the chard and cook for another minute, then remove the wok from the heat.
5. Place a medium non-stick frying pan over a high heat. Add a few sprays of oil, crack the eggs into the pan and cook for two to three minutes.
6. Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.
BONUS: Filled to the brim with vitamins, antioxidants and minerals, greens are particularly rich in nutrients that help reduce muscle aches after exercising.
Per serving:
276 cals
21g protein
11g fat
20g carbs
9g fibre
Lose Weight & Get Fit by Tom Kerridge is published by Bloomsbury Absolute, priced £22. Photography Cristian Barnett. Available now.
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