Chinese Stir-fried Green Vegetables
The principle of stir-frying involves speed of cooking with a high heat.
As the vegetables come into contact with the hot surface of the pan or wok, the heat seals in the flavour and all the nutrients are retained. It's not essential to have a wok, but you do need a large roomy frying pan so that the vegetables are not overcrowded.
This recipe is from Delia's Complete Cookery Course Serves 2
Begin by preparing the vegetables.
Cut off the flower heads of the broccoli and separate them into smallish pieces, then slice the stalks diagonally into quite thin slices. Slice the Chinese leaves across into 1 inch (2.5 cm) rounds, then slice these, dividing them into two. Now remove any dirt from the leek by slicing it vertically almost through and fanning it out under a cold running tap. Then dry it, finish off cutting it in half lengthways, then cut it across into 1 inch (2.5 cm) rounds, which will separate out into little squares.
When you're ready to cook the vegetables, heat the oil in a wok or large frying pan until it is very hot, then add the ginger and garlic and cook these for about half a minute – stirring them around all the time – before adding the broccoli. Stir this around the pan for another 1 minute, then add the Chinese leaves and leek.
Keep everything on the move around the pan for another minute, making sure everything comes into contact with the very hot base of the pan. Finally add the spring onions, followed by the soy sauce and sherry, mixed with 2 tablespoons water, and let the whole lot go on cooking for a further 4-5 minutes, depending on how crisp you like your vegetables.
Then serve straight away.