Easy Oven Wok (Roasted Vegetable 'Stir Fry')
I know, an ‘oven wok’, or ‘oven stir-fry’, is an oxymoron. But you get the idea. For some time I have been looking for the perfect stir fry to serve with fried eggs on top. (I love the combination of the runny yolk and warm Asian flavors.) But all the recipes I tried came up short.
As I have mentioned (probably too many times) before, I LOVE to use the oven for cooking. I will stand over the stove when I must; but, really, there are other things I could be doing while dinner cooks.
Nothing makes vegetables taste as delicious as roasting them in the oven. And nothing could be simpler.
Feel free to get creative with the veggies here. I especially like to use cabbage. It’s the perfect way to use up half a head, or more. I prefer the purple for the color and extra nutrients, but the white/pale green cabbage works great too. You can also try green beans, snap peas, some mung bean sprouts, or mushrooms tossed in at the end— whatever strikes your fancy.
These wok vegetables are also great cold the next day, so don’t be afraid to make extra. Hard boiled eggs (peeled and cut in half or quarters) are an easy cheat if you aren’t up to frying eggs. You can make rice as a foundation for the vegetables, or feel free to skip the rice and keep it grain-free. For you vegans, try avocado on top instead… it’s delicious. (It’s already a totally vegetarian and gluten-free recipe.)
This is a surprisingly satisfying meal. I make it at least once a month, which for me means it’s a staple.
Recipe for The Best Vegetable Wok Stir Fry with Fried Eggs on Top
2 large carrots
1 red bell pepper
1 yellow bell pepper
1 large onion
2-3 cloves garlic
1 small head purple cabbage (or half of a large cabbage)
1 teaspoon sesame oil
1 tablespoon apple cider vinegar
red pepper flakes (optional)
soy sauce (or gluten free Tamari)
small bunch fresh cilantro - finely minced
fried eggs (optional, or try avocado for a vegan version)
Heat oven to 400F (200C).
Cook the rice, if using.
Cut all of the veggies from carrot to onion into short sticks. Thinly slice or mince the garlic. Place in a large baking dish. Add the sesame oil and apple cider vinegar. Salt generously, sprinkle a light layer of black pepper, and drizzle about 3 tablespoons of olive oil over the veggies. Toss lightly to combine.
Put in the oven for 20 minutes.
Meanwhile, cut the cabbage in half, cut out the stalk heart, and remove the outer leaves. Slice into strips about 1/8-1/4 inch wide and about 3-4 inches long.
After the veggies have cooked for 20 minutes, remove from the oven and toss well. Add the cabbage in an even layer on top and roast another 15 minutes in the hot oven.
Wash & finely chop the cilantro.
Fry the eggs for topping. 1-2 per person. (See tips below.)
Remove roasted ‘wok’ vegetables from the oven. They should be tender with a little ‘bite’ still. Add a light drizzle of soy sauce over the veggies. Toss in the cilantro.
And serve! In bowls, start with rice (if using), then veggies, top with fried eggs and/or avocado (or hard boiled eggs), add a sprinkle of sesame seeds if you like, and serve with tabasco and extra soy sauce for optional topping.
Tips for frying eggs:
-Heat the sauté pan over medium/medium high until water flicked into the pan beads and dances on the surface.
-Turn the heat down to low and double grease the pan. I start with a drizzle of olive oil, then about a teaspoon coconut oil.
-Crack the eggs, one by one, into the pan. (You can hold the shells close to the egg to contain the spreading of the white until they start to set.)
-Cook until the whites are firming up on one side.
-If you like a runny yolk, flip and cook for only about a minute (or less) on the second side.
(Use a spatula to flip. Try using a fork too, if you have trouble getting the yolk into the broad part of the spatula.)
-If you prefer a set yolk, break the yolk and spread it over the white. Then flip and cook briefly on the other side until done.
Tip for how to cut bell peppers the easy way:
-Cut the bell pepper clean in half.
-Pull out the stem and any seeds (you can rinse under the tap to easily get seeds off)
-Cut in half again and stand on end to slice, or chop in any way you prefer with the cut side up (and the skin down on the cutting board)
-Super easy and painless!
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