-M
broccoli stalks. Add the remaining pat of butter and
quickly toss everything together. Remove the pan
from the heat. Season to taste with a pinch of salt
and pepper and sprinkle in half of the Parmesan
cheese. Mix well. Add a little of the cooking water if
necessary to loosen the pasta. Serve immediately,
drizzled with a little extra virgin olive oil and
sprinkled with the rest of the Parmesan cheese.
Makes 4 to 6 servings.
*Chiles contain oils that may burn skin and eyes.
Wear plastic gloves and wash hands after handling.
e a c h s e r v i n g
394 cal, 10gfat, 18 mgchol, 387 mg
sodium, 62 g carb, 4 gfiber, 15 gpro.
Stir-Fry Vegetables
w ith Steak
Jamie says:
“After a long day at work, this is
one of the quickest and tastiest dinners you
could make. The key to the steak is to use your
instincts—you know how you like your steak—
so give it lots of love until it’s cooked to your liking.
The stir-fry suits all sorts of vegetables. As long as
you’ve got a good mixture of crunchy vegetables to
contrast with the softer texture of the noodles and
steak, it will be lovely. If you grow your own peas,
it’s quite nice to run outside and pull a few shoots
off the plants to top the dish. They’re the curly bits
that are easily snapped off as peas are growing, and
are fresh, sweet, and slightly crunchy.”
s t a r t t o f i n i s h
30
min.
For the steak
1
tsp. Szechuan peppercorns or peppercorns
Olive oil
Sea salt and freshly ground black pepper
6
oz. sirloin steak, about 1
V
2
to 2 inches thick
2
Tbsp. yellow mustard
7
to 8 oz. dried noodles such as medium egg
noodles or Thai rice noodles
For the vegetables
Toasted sesame oil
Thumb-sized piece of fresh ginger, peeled
and finely sliced
1
clove of garlic, peeled and finely sliced
1
to 2 red chiles, such as Thai chiles, halved,
seeded, and finely sliced*
6
scallions (green onions), trimmed and sliced
1
green or yellow zucchini, trimmed, halved
lengthways and finely sliced
1
carrot
Small handful of torn kale or baby spinach
Soy sauce
Small bunch of cilantro
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Supportive but not conclusive research shows that eating 1.5
ounces of walnuts per day, as part of a low saturated fat and
low cholesterol diet, and not resulting in increased caloric
intake may reduce the risk of coronary heart disease. U.S.
Food and Drug Administration, March 2004.
One ounce of walnuts provides 18g of total fat, 2.5g of
monounsaturated fat, 13g of polyunsaturated fat, including
2.5g
of alpha-linolenic a c id - the plant-based omega-3.
