Ingredients / Shopping List
150g Penne pasta350g peeled raw King praawns1 onion1 red pepper4 min pak choi1cm root ginger1 thai red chilli10g butterI lemon3 tblsp Rapeseed oil for frying
Prep to Cook: Stir fry pan, saucepan, spatula, vegetable knife, chopping board, grater, colander
Prep: Make this stir-fry meal in two parts and then quickly combine them before serving
Cold pressed rapeseed oil withstands the heat of the stir-fry pan without burning. It is a polyunsaturated oil, low in saturated fat and containing omega 3,6 and 9, with a lovely golden colour. Rapeseed oil is a good healthy choice and perfect for this cooking method.
Cooks Know How: Stir-fry is a quick method of cooking at a high temperature. It relies on the food having contact with a very hot pan whist also being ‘on the move’ because of stirring. Cooking is rapid and yet browning is not a main aim. The colours of the food are essential to the look of the final dish and they do not want to be discoloured because of the cooking. Stir-frying enables flavours to develop quickly and to be easily spread throughout the dish via the cooking oil. The skill in stir-frying comes in the preparation of the raw ingredients, marrying the thin slices and spices together to provide maximum texture and flavour in the served dish.