Thursday, 31 March 2016

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 
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: Cook time: Total time: Yield: Serves 4






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Garlic Rice
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: Cook time: Total time: 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

41 comments:

  1. This looks truly delicious! I eat stir fries every day, it's one of the only things I do eat and it fits so well with my low-carb diet. Add courgetti or cauliflower rice and BOOM, I'm a happy lady :) H x

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  2. WOW. This looks amazing, I'd love to try this recipe out.

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  3. I can't stand chilli or cooked pineapple, but the thing I love about this is that its so easy to personalise. Just chuck in whatever you like and leave out what you don't. Love this kind of recipe!

    Love and Feathers,
    The Owlet 💜
    http://www.theowletblog.blogspot.com

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  4. I am trying to cut meat out of my diet and this looks perfect. I like stuff that is tasty and not bland

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  5. Oh wow this sounds absolutely delicious - I totally need to try it out myself. x

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  6. Sounds wonderful! I love adding cashews to such dishes yum!

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  7. oh wow this looks totally amazing beautiful pictures too

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  8. What a gorgeous looking dish, and perfect for including frozen veg. I was so pleasantly surprised last time I visited Iceland, frozen curly kale... who knew!!

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  9. Mmmm a stir fry sounds perfect right about now. I love using frozen veggies in stir fries - especially the pre-chopped onions and garlic make the process so much faster

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  10. Oh my goodness, that looks so yummy, I must have it now!
    ...Gone grocery shopping!

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  11. This sounds amazing, am hungry just looking at the pictures x

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  12. That looks delicious, I love meals that have cashew nuts in so will be adding that to my list to try. I too buy frozen vegetables now as I was so tired of vegetables going off and being thrown away. We are eating so much better now and I'm feeling good too :)

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  13. Look like a lovely recipe, and doesn't look too tricky to make at home. It's making me super hungry though haha x

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  14. Frozen veggies are the key to my stir fry, so much less prep and shoving delicious food in my face sooner too. :) Love the gorgeous flavours in your recipe, can't wait to try. :)

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  15. I'm loving all of the veggies and the sauce sounds really good. I could go for a dish like this tonight.

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  16. These dishes look so delicious - I would try them as they are something we don't normally eat. Kaz x

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  17. I have never thought of stir frying veg from frozen. That's genius and so time saving!

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  18. These dishes look totally lush and I am a complete fan of Iceland now. Must try their rice next:-)

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  19. Delicious recipe - thank you for the inspiration.

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  20. Chinese dishes are always welcome for me .. such lovely and colourful veggies and fried rice served so beautifully.

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  21. This looks SOOO tasty, I love the mix of flavours and ingredients in the recipe xxx

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  22. The garlic rice sounds fabulous, always looking for new ways to liven up simple ingredients!

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  23. Yum- looks delicious. I don't always think to use frozen vegetables in my cooking, but I am trying to increase what selection I have in my freezer as it is so convenient and they don't go off like fresh!! It's because I managed without a freezer for a long time so now I have one I forget to use it!

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  24. im quite fussy with this kind of food but it really does look tasty! thank you for sharing

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  25. This looks sooooo good I think I am going to have to try and give this a go X

    Miss Kitty Kaos - Adventures Of A Riot Grrrl

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  26. delish! i love the garlic flavour and adding to rice give its that little extra nom

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  27. Looks wonderful Nayna, I could happily tuck into that right now.

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  28. Looks really delicious!

    ashleigh

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  29. Sounds delicious! I love cashews in stirfrys! And garlic rice....yes!

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  30. Wow this sounds so yummy! I definitely need to try it out myself. x

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  31. These look so tasty, and really don't sound too difficult to make which is an absolute bonus. Can't go wrong with Iceland! That garlic rice.... yum! x

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  32. Oh my this looks incredible! My daughter would love me forever if I made her this!

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  33. This looks so tasty and quite easy to make! Will definitely be making this x

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  34. Sounds like a delicious combination of flavours. Perfect mid week supper!

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  35. Oh yum. This looks delicious. I hope that my boys see things like this as fast food rather than ready meals

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  36. This looks absolutely delicious and I love the blue dishes and bowls!

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  37. Oh this is making me so hungry, it's just the sort of food I love.

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  38. I can quite see why this is a family favourite, it looks delicious. In fact the whole set-up looks fabulous.

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  39. I'm not surprised this is your family's favourite meal - it sounds delicious (and your photography is beautiful!)

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  40. Yum! This looks and sounds delicious. Have pinned to cook later :D

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  41. Mm wish I could cook dishes like this.. they do look easy but I never seem to do them right! x

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