CHOP CHOP! Fast food that’s good for you

Callum Clarke has always had a passion for cooking and wants his own children to grow up loving fresh food and new flavours. Like all working parents, his time is precious and this nutritious, filling dish can be cooked in minutes.

Former head chef at Mersey Care’s Whalley site, Callum is now Deputy Catering Manager at Ashworth Hospital and his professional skills in the kitchen help him save time and money at home.

“Cooking helps me unwind and it’s a great way to bring family and friends together. I often batch cook to make more meals out of the same ingredients.

“I also try to use up leftovers which is good if you’re working within a budget.”

Callum says, “This vegetable chow mein is one of my favourites – it’s full of flavour, fresh vegetables and is easy to adapt to your own taste.”

Recipe ingredients to serve 4

• Vegetable oil (rather than olive oil – its strong flavour can overpower the dish)

• 3 cloves of garlic

• 100g carrot

• 120g pak choi

• 100g peppers (any colour)

• 150g baby corn

• 120g mushrooms (I like to use mixed mushrooms like shiitake, oyster and chestnut but you can use any)

• 100g beansprouts

• 90g water chestnuts

• 50g spring onion

• 10g ginger

• 1 medium sized chilli deseeded chilli (optional)

• 600g egg noodles.

To make the chow mein sauce

• 6 tbsp light soy sauce

• 2 tbsp dark soy sauce

• 4 tbsp sesame oil

• 2 tsp cornflour.

Method

1. Slice the vegetables as thinly as you can – this will help them cook quickly. To save time, do this the day before and store in the fridge.

2. Combine the sauce ingredients in a small bowl and whisk. Set aside.

3. Boil the dried noodles for three to four minutes. Drain, rinse with cold water, coat in a little sesame oil and set aside. (If you’re using fresh egg noodles, you can skip this step).

4. Drizzle two to three tbsp of vegetable oil into a wok or large pan and put on a medium to high heat.

5. Add onions and garlic and stir fry for a few seconds – don’t allow them to burn.

6. Add fresh ginger, the rest of the vegetables and water chestnuts and stir fry for a further minute.

7. Add the noodles to the vegetables and toss. Pour in the sauce mixture.

8. Bring the heat to high and stir fry for one to two minutes or until the sauce dries out.

9. Add the bean sprouts and spring onions. Toss everything well.

10. Transfer to a plate and serve immediately. Enjoy!

Storage and leftovers

Making food in advance saves you time and money. Callum’s tips for safe ways to cool, store and reheat:

Refrigeration: allow the chow mein to cool completely before transferring it to an airtight container. You can store leftovers in the fridge for up to three days.

Reheating: place the chow mein in a microwave safe dish and cover. Heat for two minutes, stir and then continue reheating in 30 to 60 second intervals (stirring inbetween) until heated through. Or reheat in a hot wok or pan, adding a splash of water or soy sauce to prevent the noodles from drying out.

Top Tip

Carrots can take longer to cook than other vegetables. Try using a potato peeler – this gives very thin slices which reduce cooking time and look beautiful on your plate.

How to stir fry

Fry food quickly while stirring briskly with a wooden spoon. A wok is the perfect pan to use but a large frying pan or saucepan will work just as well.

Do it your way

Substitute or include your favourite veg (or any that need using up!) Add chillis for spiciness or oyster sauce for a punch. You can also add chicken, pork or prawn for extra protein – cook this first and then add to the pan with the noodles. To make vegan friendly, use egg free noodles and tofu.