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miso stir-fired greens from Lose Weight & Get Fit by Tom Kerridge (Bloomsbury Absolute/Cristian Barnett/PA)
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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
Prep Time6 minutes
Cook Time9 minutes
Total Time15 minutes
Course: Brunch, Main Course, Supper
Servings: 2 people
Calories: 276kcal
Author: Tom Kerridge

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