Miso Stir-Fried Greens With A Fried Egg

This is the ideal dish for a nutritional boost. Filled to the brim with vitamins, antioxidants and minerals, greens are particularly rich in nutrients that help reduce muscle aches after exercising.

Yield

Serves 2

Total Time

20 Minutes

Ingredients

3 tbsp of white miso paste
2 tbsp of soy sauce
1 tbsp of mirin
3–4 tbsp of water
½ tsp of vegetable oil
½ tsp of sesame oil
3 garlic cloves, finely chopped
2.5cm piece of fresh ginger, julienned
125g of tenderstem broccoli
125g of asparagus
125g of mangetout
175g of cavolo nero, ribs removed and roughly chopped (100g prepared weight)
100g of Chinese leaf cabbage, thickly shredded
100g of rainbow chard, roughly chopped into thirds
1-cal sunflower oil spray
2 large free-range eggs
1 tsp of furikake (Japanese seasoning), to finish

Method

Step 1

In a small bowl, mix the miso paste, soy sauce and mirin with 2 tbsp of water until smooth.

Step 2

Place a large non-stick wok over a high heat. When it is almost smoking, add the oils, garlic and ginger and stir-fry for 1–2 minutes, until the garlic is golden – don’t let it burn.

Step 3

Add the broccoli and asparagus with 1 tbsp of water. Stir-fry for 1 minute, then toss in the mangetout and stir-fry for a further 1 minute. Add a splash more water if the pan looks like it’s drying out.

Step 4

Add the cavolo nero, cabbage and miso mixture and stir-fry for 1–2 minutes or until the cabbage is cooked and wilted. Add the chard and cook for another minute, then remove the wok from the heat.

Step 5

Place a medium non-stick frying pan over a high heat. Add a few sprays of oil, crack the eggs into the pan and cook for 2–3 minutes.

Step 6

Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.

Extract taken from Lose Weight and Get Fit by Tom Kerridge (£22, Bloomsbury). Photography © Cristian Barnett.
 

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