Broccoli

This is a simple and quick meal to put together for and easy tea. The nuts give this dish extra texture but also the added bonus of protein and heart healthy monounsaturated fats, however, please feel free to omit them if wished. You may also substitute the chicken for a vegetarian alternative or omit altogether.

BROCCOLI, CHCKEN & NUT STIR FRY

Joanne Iceton

A slightly sweet and sour stir fry dish

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Course Main Course

Servings 4 people

Ingredients

  

Sauce

• 1.5 tbsp. cornflour or you could use plain flour
• 4 tbsp. light soy sauce
• 1.5 tbsp. rice/cider vinegar
• 2 small oranges juiced (or 100ml orange juice)
• 2 tsp. honey

Stir fry

• 100 g mixed unsalted nuts optional
• 1 tbsp. rapeseed oil
• 300 g boneless chicken cut into chunks
• 1 onion sliced or 4 spring onions
• 1 large broccoli head cut into small florets and stalk sliced
• 2 red/yellow peppers sliced
• 1 green pepper sliced (or 100g green beans, trimmed or mangetout)
• 300 g brown rice
• 600 ml chicken/vegetable stock

Instructions

 

• Prepare the ingredients. Remember to use the whole of the broccoli to avoid waste; wash and trim the very end of the stalk, cut off the florets then slice the stalk vertically into similar sized pieces to the peppers.
• Add the cornflour to a small bowl with the soy sauce. Stir until the flour is mixed in then add the remaining sauce ingredients. Set aside.
• Tip the rice in a pan with the stock. Bring to a boil then cover and simmer for 10-15 mins until the stock is absorbed. Take off the heat and leave in the pan to keep warm.
• Meanwhile, cook the rest of the dish. If using the nuts, heat a frying/sauté pan/wok then add them stirring continually until lightly brown. Set aside.
• Add the oil to the same pan and heat to medium/high. Add the chopped chicken and stir fry until lightly browned. Add the sliced onions then the broccoli, peppers and green beans/mangetout if using with a splash of water stirring occasionally whilst cooking for another 5 - 10 mins until the chicken is cooked. I find it cooks quicker when covered.
• Stir the sauce mixture (as the cornflour will have settled to the bottom of the bowl) and tip into the stir fry. Stir until the sauce thickens then add the nuts.
• Serve with the cooked brown rice.

Notes

The nuts add a different texture, but feel free to omit.

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Nutritional Benefits

Cruciferous vegetables such as broccoli are an excellent source of natural antioxidants as well as essential vitamins (especially vitamin C which help boost immunity and vitamin K which helps to keep the skeletal system healthy and aids blood clotting), soluble fibre, minerals, omega 3 fatty acids and phenolic compounds. Broccoli also has the advantage of being a great source of calcium helping to build and protect bones and folate needed for cell reproduction, making red blood cells and preventing birth defects such as spina bifida. Cruciferous vegetables have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. Free radicals have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to 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.
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 reduce the risk of heart disease, as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma).