HEALTHY STIR FRY BEEF or CHICKEN by Graham Healy

Graham Healy
2 days ago
1 min read

Updated: 1 day ago

Heat deep pan with extra virgin olive oil stir fry 1 onion chopped .

after onion is sautéed (5 min) place in the Mixed verges about a breakfast plate full or as much as you feel necessary (straight out of the freezer)

mix and stir for 10 min or so until all the verges are soft and sauteed . Now transfer the onions and verges into another bowl (like the one in the above pic ) put in some more extra virgin olive oil in pan , stir in beef or chicken until cooked (10 min or so). Gravy (Beef just on a dessertspoon in 1 + 1/2 cups of boiling water and stir for 3 min or so until thick . Leave this to one side ready to add to beef or chicken (beef gravy mix for Beef ) (Chicken mix for chicken ) When beef or chicken is cooked add in the gravy and stir till thick (should be already thickened from being mixed in boiling water and set aside initially ) when the gravely is mixed into the beef or chicken , THEN RETURN THE onions and mixed verges. TURN STOVE OFF and allow the mixture to settle and thicken up , mixing with a wooden spatula. (it sould look the pic of my beef stir fry stew above at the top of post) That's the secret to a healthy meal . This meal will last 1 person for a week (one meal a day ) Graham Healy