“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.”
Nutrition Facts
Miso stir-fried greens with fried egg
Amount Per Serving
Calories 276
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Cholesterol 164mg55%
Sodium 2239mg97%
Potassium 1001mg29%
Carbohydrates 20g7%
Fiber 9g38%
Sugar 12g13%
Protein 21g42%
Vitamin A 5054IU101%
Vitamin C 147mg178%
Calcium 194mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Miso stir-fried greens with fried egg
A speedy supper or healthy brunch
Servings: 2 people
Calories: 276kcal
Ingredients
- 3 tbsp white miso paste
- 2 tbsp soy sauce
- 1 tbsp mirin
- 3 - 4 tbsp water
- 1/2 tsp vegetable oil
- 1/2 tsp sesame oil
- 3 garlic cloves finely chopped
- 2.5 cm piece fresh ginger julienned
- 125 g tenderstem broccoli
- 125 g asparagus
- 125 g mangetout
- 175 g cavolo nero ribs removed and roughly chopped
- 100 g Chinese leaf cabbage thickly shredded
- 100 g rainbow chard roughly chopped into thirds
- 1-cal sunflower oil spray
- 2 large free-range eggs
- 1 tsp furikake (Japanese seasoning) to finish
Method
- In a small bowl, mix the miso paste, soy sauce and mirin with two tablespoons water until smooth.
- 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.
- 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.
- 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.
- 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.
- Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.
Nutrition
Calories: 276kcal | Carbohydrates: 20g | Protein: 21g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 164mg | Sodium: 2239mg | Potassium: 1001mg | Fiber: 9g | Sugar: 12g | Vitamin A: 5054IU | Vitamin C: 147mg | Calcium: 194mg | Iron: 7mg
Lose Weight & Get Fit by Tom Kerridge is published by Bloomsbury Absolute. Photography Cristian Barnett.
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