Enjoy this healthy dinner recipe taken from RTE's Operation Transformation.
100g dried Wholewheat Noodles
50g Unsalted Cashew Nuts
1 small Courgette
1/2 small head of Broccoli
100g Mushrooms (chestnut or ordinary)
1 tbsp Rapeseed Oil (15g)
1 tbsp Honey (15g)
2 tbsp reduced sodium Soy Sauce (30g)
1 tbsp Rice Vinegar (15g)
200g tin Pineapple Chunks in natural juice (140g drained)
Place the noodles in a pan of boiling water and simmer gently for 4-5 minutes or according to packet instructions. Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.
Heat a wok or frying pan over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. Tip on to a chopping board and leave to cool a little, then roughly chop. Set aside until needed.
Peel the onion and cut in half, then thinly slice. Peel the carrots and cut into thin slices. Trim the courgette and cut into similar slices. Break florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.
Reheat the wok over a medium heat and add the oil, swirling up the sides. Add the onion and stir-fry for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the carrots, courgette and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch.
Add the mushrooms to the vegetable mixture and cook for another minute, then drizzle over the honey, soy and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Drain the pineapple – you need 140g of chunks in total and then stir into the pan and continue to cook until piping hot.
Divide the noodles between plates and spoon the sweet and sour vegetables on top. Scatter over the cashew nuts to serve.
The sweet and sour vegetables can be made in advance and put an airtight container in the fridge within 2 hours of cooking for up to 3 days. Only reheat once in the microwave or in a saucepan over a gentle heat to serve with freshly cooked noodles.