Stir-fried vegetables in oyster sauce

Stir-fried vegetables in oyster sauce

It’s all very well and good knowing that you need to increase the amount of vegetables in your diet, but let’s face it, plain steamed broccoli is going to get old after a while (even if you could eat it by the bowlful like me!).

One of the best ways to make sure that you fill your plate with all the colourful nutrients that your body needs is to keep things varied and interesting with the vegetables you prepare.

So here we have a chines-y take on spring vegetables. A super quick and tasty lunch option that can be paired with already cooked chicken, beef strips or salmon, or any protein really. If you’re feeling veggie then you can even add chickpeas.

Serves: 4

How to make stir-fried vegetables in oyster sauce step-by-step.

Ingredients:


3 portions of rice noodles

2 tbsp oyster sauce

1 tsp toasted sesame oil

1 tbsp soy sauce

Black pepper

300g tenderstem broccoli, broken into florets

250g mushrooms, sliced

1 courgette, cut lengthways into quarters and sliced

1 small onion, finely chopped

2 handfuls of beansprouts (if you’re feeling fancy)

What to prep:


Have your chosen protein ready in the fridge? Then you can just warm it up for a few minutes in the microwave.


Otherwise, in the morning or the night before you can pan fry some salmon (hot pan, 6 minutes on each side), or roast some chicken (thighs are 180 degrees for 45 minutes, breasts are 180 degrees for 30 minutes.), or open your can of chickpeas (no need for oven intervention here).


When you’re hungry:


Heat a splash of oil in a wok or large frying pan.


Add the onion and cook for 4 or 5 minutes, stirring frequently.


When the onion is soft, add in the mushrooms and courgette, and then the oyster sauce, and soy sauce.


Cook for another 4 minutes, stirring occasionally.


Place the rice noodles in a heatproof bowl and cover with boiling water for 2-3 minutes, then drain and toss with the toasted sesame oil and a couple of twists of black pepper.


Now add the broccoli to the pan and cook for 3 more minutes.


Take off the heat.


Throw the beansprouts in and mix well.


Put the rice noodles, a portion of the vegetables and your protein partner onto a plate and scoff! See – non-boring vegetables in minutes.


Time-saving tip

As well as pre-cooking the protein you can save even more prep time by using vegetables you’ve already roasted and stored in the fridge.

Key ingredients you need make stir-fried vegetables in oyster sauce
rice-noodles
Rice noodles
key-ingredient-oyster-sauce
Oyster sauce
key-ingredient-onion
Onions
key-ingredient-broccoli
Tenderstem broccoli

KEEP YOUR LUNCH FRESH! Subscribe to our newsletter and get new lunch ideas every week plus we’ll send you a free recipe book! You can also follow us on Facebook and Instagram for all our latest updates, recipes and other content.

Your printable recipe card…

Stir-fried vegetables in oyster sauce

Share on Facebook
One of the best ways to make sure that you fill your plate with all the colourful nutrients that your body needs is to keep things varied and interesting with the vegetables you prepare.
So here we have a chines-y take on spring vegetables. A super quick and tasty lunch option that can be paired with already cooked chicken, beef, salmon, or any protein really. If you’re feeling veggie then you can even add chickpeas.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Lunch, Main Course
Servings 4 people

Equipment

  • wok
  • heat proof bowl
  • Spatula
  • wooden spoon
  • Serving bowls

Ingredients
  

  • 4 portions protein - beef, chicken, salmon or chickpeas
  • 3 portions rice noodles
  • 2 tbsp oyster sauce
  • 1 tsp toasted sesame oil
  • 1 tsp soy sauce
  • 1 pinch black pepper to taste
  • 300 grams 300g tenderstem broccoli, broken into florets
  • 250 grams mushrooms, sliced
  • 1 courgette, cut lengthways into quarters and sliced
  • 1 small onion, finely chopped
  • 2 handfuls beansprouts

Instructions
 

  • Have your chosen protein ready in the fridge? Then you can just warm it up for a few minutes in the microwave or above a simmering pan of water.
  • Otherwise, in the morning or the night before you can pan fry some salmon (hot pan, 6 minutes on each side), or roast some chicken (thighs are 180 degrees for 45 minutes, breasts are 180 degrees for 30 minutes.), sliced beef (2 minutes) or open your can of chickpeas.
  • Heat the splash of oil in a wok or large frying pan.
  • Add the onion and cook for 4 or 5 minutes, stirring frequently.
  • When the onion is soft, add in the mushrooms and courgette, and then the oyster sauce, and soy sauce.
  • Cook for another 4 minutes, stirring occasionally.
  • Place the rice noodles in a heatproof bowl and cover with boiling water for 2-3 minutes, then drain and toss with the toasted sesame oil and a couple of twists of black pepper.
  • Now add the broccoli to the pan and cook for 3 more minutes.
  • Take off the heat.
  • Throw the beansprouts in and mix well.
  • Put the rice noodles, a portion of the vegetables and your protein partner onto a plate and scoff!
  • See – non-boring vegetables in minutes!
Keyword bean sprouts, chinese, noodles, onions, oyster suace, stir fry, vegetables
Try these recipe ideas
Chinese style sausages with greens

Chinese style sausages