This recipe came about after I found bits of veg, including sprouts, lurking in the fridge and some leftover cooked chicken. I don’t tend to use measurements when cooking like this but have added them here if you feel unsure of your cooking skills.
For the recipe, I have given the measurements for raw chicken and the steps needed. As I used cooked chicken, it was a matter of heating this through until hot – I used 2 chicken breasts for ours.
If you wish to make this vegetarian/vegan, feel free to use a substitute (Quorn, pressed tofu, seitan etc or cauliflower).
I served this with crispy potato wedges – who says you have to have rice or noodles with stir fry?
Cruciferous vegetables such as brussel sprouts are an excellent source of natural antioxidants as well as essential vitamins (especially vitamin A, C, E and lutein which adds to this its anti-ageing, anti-cancer and immune boosting properties). Cruciferous vegetables may help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, various forms of cancers and more. Cooking them lightly as in stir fries not only prevent nutrient loss, but also the sulphurous smell released when overcooked.
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower bad LDL cholesterol and raise good HDL cholesterol thus reducing the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The compounds in mushrooms not only help to boost the immune system but help to prevent auto-immune diseases such as arthritis and lupus. Like most plant foods, they have anti-cancer properties. They are a source of protein and many B vitamins, potassium, and iron.
All vegetables contain varying amounts of soluble fibre. Dietary fibre can reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium. Like all meats, it is a source of protein (but very lean) essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make serotonin (a brain chemical) which induces sleep and helps to ease stress.
Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, potassium, some B vitamins and fibre, especially if the skin is retained.
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