MISO STIR-FRIED GREENS WITH FRIED EGG

MISO STIR-FRIED GREENS WITH FRIED EGG

Super-delicious and quick to make, miso stir-fried greens are a perfect midweek meal when you want to feel like you’ve really done yourself some good. There are so many flavours going on here, it’s hard to believe this dish is as healthy as it is.

INGREDIENTS

SERVES: 2

3 tbsp white miso paste

2 tbsp soy sauce

1 tbsp mirin

3–4 tbsp water

½ tsp vegetable oil

½ tsp 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

1 tsp furikake (Japanese seasoning), to finish

METHOD

1: In a small bowl, mix the miso paste, soy sauce and mirin with 2 tbsp 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 1 tbsp water. Stir-fry for 1 minute, then toss in the mangetout and stir-fry for a further 1 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 1–2 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 2–3 minutes.

6: Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.

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INGREDIENTS

SERVES: 2

3 tbsp white miso paste

2 tbsp soy sauce

1 tbsp mirin

3–4 tbsp water

½ tsp vegetable oil

½ tsp 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

1 tsp furikake (Japanese seasoning), to finish

METHOD

1: In a small bowl, mix the miso paste, soy sauce and mirin with 2 tbsp 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 1 tbsp water. Stir-fry for 1 minute, then toss in the mangetout and stir-fry for a further 1 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 1–2 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 2–3 minutes.

6: Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.

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SEEN IN

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TOM KERRIDGE’S LOSE WEIGHT AND GET FIT (2019)

Combining nutritious recipes with tips and plans for keeping fit, this book is perfect if you are looking to shed the pounds and stay on track.

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