Pasta, Stir Fry & Side Dishes


1-2 Tbsp (15-30 mL) canola oil
3 cloves garlic, minced
1 1-inch piece ginger, minced
2 cups (500 mL) fresh vegetables of your choice:
            carrots, bell peppers, onions sliced
            broccoli, mushrooms, cauliflower cut into bite-size pieces
            bok choy, spinach, steamed
4 eggs, fried
1 lb (500 g) chicken breast, sliced or cubed, or 1 lb (500 g) flank steak, sliced (optional)


4 Tbsp (60 mL) soy sauce
4 Tbsp (60 mL) chicken stock or water
2 Tbsp (30 mL) hoisin sauce
2 Tbsp (30 mL) oyster sauce
2 tsp (10 mL) rice vinegar
2 tsp (10 mL) sesame oil
1 Tbsp (15 mL) brown sugar

Sriracha sauce (hot sauce) to taste


Heat 1 Tbsp of canola oil in large skillet over medium-high heat. Add garlic and ginger and cook for 2 minutes. Add peppers, onions and carrots. Sauté until tender, about 5 minutes. Add broccoli and 2 tbsp water to steam the vegetables together.

Combine sauce ingredients in measuring cup or bowl. Whisk and set aside.

If you’re using additional protein, heat 1 Tbsp canola oil in large skillet and saute until cooked, about 10 minutes. Add the vegetables to the pan with the protein, stir to combine. Add sauce to the pan and stir to heat through. Bring the sauce to a boil to ensure everything is heated.

Serve on a bed of rice and top with the fried egg.

Serves 4 

Nutrients per serving:

Calories 317
Carbohydrates 38 g
Protein 11 g
Fat 13 g
Sodium 1470 mg
Fibre 3 g