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Fiji Time: 6:49 PM on Tuesday 2 September

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Combination stir fry

Chef Lance Seeto
Sunday, March 10, 2013

This the basic healthy recipe of half meat and half vegetables.

Serves 4-6

1kg Selected raw meats and seafood

1kg Any raw vegetables like cabbage, carrot, moca or otta, chopped

¼ cup Soybean or vegetable oil

1 cup Chicken stock (substitute vegetable stock for vegetarian)

1 Tbsp Brown sugar or honey

1 Tbsp Light soy sauce

2 Tbsp Chinese oyster sauce

1 tsp Chinese sesame oil

1 large White onion, peeled and chopped

3 tsp Ginger, grated

5 only Garlic cloves, minced

1 tsp Corn, rice or potato starch

4 only White onion, roughly chopped

1. In a large bowl, marinate the meat & seafood with 3 Tbsp light soy, 1 tsp sesame oil, ½ tsp white pepper, 1 tsp rice or corn flour. Mix together well.

2. In a second bowl, mix together the chicken stock, sugar, oyster and soy sauce

3. In a third bowl, mix together the starch with a tablespoon of water and set it aside.

4. Place half the oil in a wok over a medium-high heat, until it is almost smoking. Add the marinated and raw meats and cook to 90%. Remove and cook the seafood the same way. Remove from heat, strain excess oil and wash wok.

5. Return it to the stove with a little oil and add the onions and fry for 2 minutes

6. Add the cooked meats/seafood, stir on high heat for 2 minutes

7. Add the raw vegetables and continue cooking on high heat for 2-3 minutes, or until vegetables begin to half cook

8. Add the chicken stock mixture, turn the heat to medium-low and simmer for 1 minute

9. Add the starch mixture and stir together until the sauce thickens.

10. Serve with steamed rice or noodles


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