Chicken Stir Fry
A stir-fry is a perfect meal to get vegetables and fibre into the diet. Bean shoots look like noodles and are a great addition to fill and bulk a stir-fry.
Get the flavouring right and a stir-fry is very satisfying. It is fast, uses lots of plant food, fills and is ideal for a single meal.
One serving: 299kcal
Servings: 1
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 7g | 49g | 12g | 7g |
Ingredients
125g, 1 chicken breast cut to thin slices
40g, 1 small onion
60g, 1/2 a green pepper
50g, half a small courgette/okra
100g, mixed gourmet mushrooms
80g, 3 florets of broccoli
60g, a handful of bean sprouts
Flavours
2ml, a spray of olive oil
1 small green or red chilli
3g, a pinch grated fresh ginger root
1/2 a garlic clove
10ml, 2 tsps tamari or soy soy
5ml, 1 tsp fish sauce / nam pla
2 tsps apple cider vinegar
3g Miso paste
1 lime juiced
Lots of fresh coriander
Method
Chop all the veggies- onions in thin slices, peppers in long think slices, , grate ginger, finely chop the chilli, crush the garlic, finely chop the coriander, wash the bean sprouts and wipe the mushrooms with a damp clothes.
Slice the chicken in think slices and they cook quickly and appear like more food on the plate. If you are eating prawns, you can leave whole or chop in 3.
Now you are ready to start cooking.
Add the olive oil to a frying pan (medium heat) and add in the chilli, ginger, garlic and onions. Cook for 3 minutes or so, agitate the pan
Add in the soya sauce, miso paste and vinegar and turn up the heat and add in the broccoli, pepper, courgette and mushrooms and some of the coriander. Stir often – cook for 2 to 3 minutes. Remove the frying pan contents to a plate leaving some juice in the pan– keep the veggies crunch ( the more you chew you fuller you feel)
Return the pan to a medium heat. Add the chicken chunks or prawn with the squeezed lime and a little more of the coriander . Once the raw look is gone, immediately add all the veggies back into the pan along with the bean sprouts. Mix and stir fry for 3 to 5 more minutes or until the largest piece of chicken is fully cooked.
If cooking prawns, add and when they begin to turn pick, add the veggies. Wait until they are fully pink to ensure they are cooked.
Dry fry 5g (a pinch ) of almond flakes and top the stir fry.
Serve with some fresh coriander on top.
