Sweet and sour Quorn with noodles

Sweet and sour Quorn with noodles
  • Serves: 4
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 1
  • Suitable for vegetarians
  • Syns per serving:
      FREE

Wok your magic with this vibrant stir-fry that tastes as good as it looks. It's packed full of hot and sweet flavours - and it saves oodles of Syns on eating out and shop-bought versions.

ingredients

  • 6 tbsp light malt vinegar
  • 2 tbsp light soy sauce
  • A pinch of salt
  • 1 tsp sweetener
  • 1 garlic clove, peeled and crushed
  • 2cm piece root ginger, peeled and grated
  • 1 red chilli, deseeded and finely chopped (optional)

for the stir fry

  • Low calorie cooking spray
  • 350g pack Quorn pieces
  • 2 red onions, peeled and thinly sliced
  • 2 carrots, peeled, halved lengthways and sliced diagonally
  • 1 red pepper, deseeded and thinly sliced
  • 100g baby sweetcorn, sliced diagonally
  • 100g broccoli, cut into florets
  • 2 courgettes, sliced diagonally
  • 150g mushrooms, sliced
  • 300g dried egg noodles (or rice noodles if you prefer)

method

  1. To make the sauce, stir the vinegar, soy sauce, salt and sweetener together in a saucepan with 1 tablespoon of water and bring to the boil. Remove from the heat and allow to cool.
  2. Mix the garlic, ginger and red chilli together in a small bowl and stir in the cooled sauce. Set aside.
  3. Spray a wok or a heavy frying pan with low calorie cooking spray and fry the Quorn pieces for 2-3 minutes until brown, then remove from the pan and keep warm.
  4. Lightly re-spray the pan with low calorie cooking spray and add the onion, carrots, red pepper, baby sweetcorn and broccoli. Stir fry for 5 minutes or until cooked.
  5. Add the courgettes and mushrooms and cook for a further 5 minutes. Stir in the cooked Quorn and the sauce and heat through.
  6. Meanwhile cook the noodles according to the packet instructions and drain well. Serve the stir-fry on a bed of noodles.

Tip: This dish also works well served with rice or as a jacket potato filling.

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