Sharon used this recipe regularly leading up to her gastric band surgery whilst on the Optifast Meal Replacement program. She found mushrooms gave the dish a ‘meaty’ texture so not to feel deprived when limited to Optifast and low energy vegetables.
 
For those who have been through surgery, this would make a great stir-fry base. Add 500g chicken, trimmed of fat and sliced into thin strips.
 
Serves 4
1 teaspoon canola oil
1-2 tablespoons water
12 medium sized mushrooms, thickly sliced
2 cloves garlic, crushed
1 medium red capsicum, chopped
150g snow peas, topped and tailed
2 baby Bok Choy, washed trimmed and cut into ¼ lengthways
2 spring onions (optional), sliced
2 tablespoons Oyster Sauce
 
In a wok or frying pan heat the oil and cook the garlic until golden. If using chicken, add here. Stir-fry until cooked, then remove from pan and set aside. Add the mushrooms and stir-fry for 2-3 minutes, add the capsicum and stir-fry for another minute, then add the snow peas and fry for a minute. Add the Bok Choy and water, cover and steam for 1-2 minutes or until the leaves have wilted. Remove the lid and return the cooked chicken to the pan. Add the oyster sauce and spring onions (if using) and stir to combine the sauce with the vegetables well. Serve.
 
Nutrition Information – vegetables only (per serve): energy 265kJ, protein 4g, fat 1.5g, saturated fat negligible, carbohydrate 6.5g, fibre 3g.
 
Nutrition Information – vegetables and chicken only (per serve): energy 1050kJ, protein 28g, fat 12g, saturated fat 3.5g, carbohydrate 6.5g, fibre 3g.