Vegetables in Tao Pan Sauce with Garlic Rice #PowerofFrozen

During the week when I work, I always plan my meals the night before and make a point of cooking meals that can be done in less than 45 minutes. To achieve this, I rely a lot on my freezer for pre prepared frozen vegetables, herbs and spices and some pre prepared home cooked meals. New freezing methods used nowadays ensure that the full nutritional value of the vegetables and their freshness is retained fully so that I can reach out to my freezer at anytime and can be assured that the vegetables we consume are at their best. I am a big fan of freezing vegetables when they are in season so I have use of  them all the year around.

This delicious Garlic Rice and Vegetables in Tao Pan sauce with cashew nuts is one of my family's most favorite meals and I can have it from wok to table in less than 45 minutes.

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Vegetables in Tao Pan Sauce 

by Nayna Kanabar March-2-2016

A medley of vegetables cooked in a sweet and sour Tao Pan sauce with cashew nuts served with aromatic Garlic Rice.

Ingredients:

• 450g Iceland Mixed peppers
• 450 g Iceland Broccoli mix (broccoli, cauliflower and carrots)
• 200g Tinned Pineapple cubes (drained and serve juice)
• 6 Spring Onions (finely chopped)
• 3 Garlic cloves (finely chopped)
• 1 Red Chilli finely sliced
• 4 tablespoons Sweet and sour chilli and garlic sauce
• 2 tablespoon Tomato Ketchup
• 1 tablespoon White wine vinegar
• 2 tablespoons Dark Soya sauce
• 1/2 teaspoon Salt
• 1/2 cup Pineapple juice
• 1 teaspoon  Corn flour
• 1 teaspoon Fresh ginger(finely chopped)
• 1 teaspoon Iceland Taste red chilli flakes
• 1 tablespoon Sunflower oil
• 2 tablespoons Cashew Nuts

Method:

1. Chop the broccoli and cauliflower florets into smaller pieces.2. In a wok add the oil, when the oil is hot add the cashew nuts and fry them until they are golden brown, remove them from the oil and drain them onto kitchen paper.3. To the remaining oil, add the garlic and spring onions followed by the peppers, broccoli, cauliflower, red chilli and carrots and stir fry the vegetables on high heat for 3-4 minutes until they are cooked through.4. In a jug add the pineapple juice and corn flour and whisk together. To this mixture add the salt, garlic chilli sauce, tomato ketchup, soya sauce, fresh ginger, red chilli flakes and whisk together again. Add this sauce to the vegetables in the wok and stir fry until all the vegetables are fully coated with the sweet and sour sauce.5. Toss in the pineapple chunks and  the fried cashew nuts. Transfer the Tao pan vegetables from the wok into a serving bowl.

Details

Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Yield: Serves 4

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Garlic Rice

by Nayna Kanabar March-2-2016

Aromatic grains of Chinese rice fragranced with sauteed garlic, scallions and a hint of chilli.

Ingredients

• 3 bags Iceland Easy Steam white rice
• 1 tablespoon Soya sauce
• 6 Garlic cloves
• 1/2 teaspoon Salt
• 1 Red chilli(finely sliced)
• 1/2 teaspoon Iceland Taste red chilli flakes
• 4 Spring Onions(finely sliced)
• 1 tablespoon Sunflower oil

Method:

1. Place the Iceland Easy Steam white rice bags in the microwave for 6 minutes.2. Peel the garlic and cut it into thin round slices.3.Remove the rice from the microwave and carefully cut open the bags and transfer the rice onto a plate and allow it to cool slightly.4.Add oil into a wok and allow it to heat up. Add the garlic slices and saute until they start to turn slightly brown. Remove the sauteed garlic slices from the oil onto kitchen paper.5. To the remaining oil, add the spring onions, red chilli slices, chilli flakes, salt and the rice and toss the rice. Add the soya sauce and a sprinkle of salt and then toss the rice until it is well infused with the garlic oil flavours. Add the pre sauteed garlic slices and toss them into the rice.Transfer the rice to a serving bowl.

Details

Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Yield: Serves 4

This post was in collaboration with Iceland as part of the #Powerof Frozen Campaign. To learn more about Icelands frozen foods, do visit the #Powerof Frozen website where you will find lots more recipe ideas.

You can also see some delicious recipes created by some of my friends below, please note they are not all vegetarian.:

Emilys Five Spice Scallops with Noodles
Kerry's Chocolate Berry Crumble
Kate's Pesto and Cauliflower picnic pies
Sarah's Five Fish Pie
Jacqueline's Creamy Mushroom Potatoes