Stir fry can easily be considered as one of the most nutritional meals in the world. It combines fresh vegetables with soy sauce and egg noodles, all which are high in nutrients and delicious as well.

You can have a lot of variety and versatility with stir fry because you can basically throw whatever you want into it. This is especially favorable if you have children, because we all know how picky children can often be. You can also cover up the taste of the vegetables with the soy sauce so the children will not even notice that they are eating them.

Ingredients (Serves 4)

• 100 g thin asparagus spears, trimmed
• 1 tbsp sunflower oil
• 2.5 cm fresh ginger root, cut into thin strips
• 1 medium leek, shredded
• 2 medium carrots, julienned
• 100 g baby sweetcorn cobs, quartered lengthwise
• 2 tbsp light soy sauce
• 1 tbsp oyster sauce
• 1 tsp clear honey
• 450 g cooked assorted shellfish, thawed if frozen
• freshly cooked egg noodles to serve
• 4 large cooked prawns and small bunch fresh chives to garnish

1. Bring a small pan of water to the boil and blanch the asparagus for 1 to 2 minutes. Drain, set aside and keep warm.
2. Heat the oil in a wok or large frying pan and stir fry the ginger, leek, carrot and sweetcorn for 3 minutes.
3. Add the soy sauce, oyster sauce and honey to the wok. Stir in the shellfish and stir fry for 2 to 3 minutes until the vegetables are just tender and the shellfish are heated through. Add the blanched asparagus and stir fry for about 2 minutes.
4. To serve, pile the cooked noodles on to 4 warm serving plates and spoon over the seafood and vegetables stir fry. Serve garnished with a large prawn and freshly snipped chives.

“When you are preparing dense vegetables, such as carrots and other root vegetables, for stir frying, slice them into thin, evenly sized pieces so that they cook quickly and at the same rate. Delicate vegetables, such as bell peppers, leeks and spring onions do not need to be cut as thinly”.

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