Simple Veg & Chicken Stir Fry

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?

SIMPLE VEG & CHICKEN STIR FRY

Joanne Iceton

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Course Main Course

Servings 4 servings

Ingredients

  

Stir Fry

• 1 tbsp. rapeseed oil
• 300 g boneless chicken cut into chunks
• 1 garlic clove crushed (or use 1 tsp garlic paste)
• 1 cm fresh ginger grated (or use 1 tsp ginger paste)
• 1 onion sliced or 4 spring onions
• 2 red/yellow peppers sliced
• 150 g sugarsnap peas/mangetout
• 250 g mushrooms sliced
• Handful of sprouts shredded (or use any kind of cabbage)

Veg Alternatives - use 800g whatever veg you have in, just cut into slices)

• 1 tsp. flour/cornflour
• 2 tbsp. light soy sauce
• 1 small orange, juiced about 50ml

Potato Wedges

• 4 large potatoes scrubbed
• 1 tbsp rapeseed oil
• 4 tbsp polenta
• Salt & pepper

Instructions

 

• Prepare the ingredients.

  Heat a frying/sauté pan/wok then add the oil then chicken stirring continually until lightly brown.
• Add the garlic and ginger, stirring to coat the chicken, then add the onions, sliced peppers and whole sugarsnap peas/mangetout. Stir in the mushrooms and sprouts/cabbage.
• Once mixed, sprinkle over the flour and stir to coat then add the soy sauce and orange juice.
• Turn the heat to low/medium and cover. If you don’t have a lid for your pan, use a sheet of foil tucked in the pan as a makeshift one. Just be careful when lifting this off - use tongs if you can.
• Leave to simmer for 10 mins to ensure the chicken is cooked through. Check to see if there is any pink in the meat, if so, simmer for a further few minutes then serve.

Notes

I served these with crispy potato wedges; just cut large potatoes in half lengthways then into wedges. Put in a bowl then add the oil, toss together then sprinkle over the polenta then season with salt and pepper. If you have no polenta, just leave it out. This just adds a crispy element.
Tip on a baking tray (no need to grease as there is oil on the wedges) and bake at 200c for 20-25 mins. If your wedges are quite thin, they will take less time and visa versa for thicker wedges.

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Nutritional Benefits:

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, and may reduce 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 help to 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, 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.