Spicy Stir Fried Broccoli, Mange Tout and Quorn in an Oyster Sauce (Syn Free)


I love this recipe, it has just enough heat and a ton of vegetables to satisfy most appetites, better still it’s 100% syn free.

I cook a lot of Chinese food, it helps that my Fiancée, Suzanne is from Malaysia and requests (read as demands) a lot of Chinese food and that we always have the Holy trinity of Chinese cuisine in the house… Ginger, garlic and a decent light soy sauce. The majority of my Asian themed meals are built around this combination, as you will see.

Serves 2, or 4 if paired with rice.



1 cal spray

4 cm piece of ginger, peeled and finely chopped

4 garlic cloves, peeled and finely chopped

1 large onion, peeled and finely diced

1 head of broccoli, florets cut into bite sized pieces

250 g mange tout, sliced diagonally

1 chilli, deseeded and finely sliced

300 mL vegetable stock, made up as per instructions

3 tbsp osyter sauce

2 tbsp light soy sauce


    1. Spray a large wok with 1 cal spray over a medium to high heat and add the onions, garlic, ginger and chilli. Quickly fry for 5 minutes and if the vegetable stick due to lack of oil add a splash of the stock. With the heat this will loosen everything up nicely.
    2. Add the broccoli and mange tout and fry for another 5 minutes, again add a splash of stock if the vegetable start to stick.
    3.  Add the remaining stock, the oyster sauce and soy sauce and bring to the boil.
    4. Turn down the heat at let simmer for 5 minutes and serve immediately, there is plenty of delicious liquor so have the rice ready to soak it all up


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