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Chicken & Vegetable Steam Fry with Noodles

Ingredients

6-8 Chicken thighs – skinned and deboned
1 Medium onion
2 Cloves garlic
2 Medium carrots
500g Brown Rice Noodles
200g Mange Tout
100g Baby corn
2tbsp Tamari or Soy Sauce
1 tbsp Sesame oil
2 tbsp Sesame Seeds
3tbsp Rapeseed oil
2cm Fresh ginger
1 Medium chili (optional)
Coriander for garnishing

Instructions

CHICKEN: Slice the chicken thighs in 1cm strips.

Heat 1tsp rapeseed oil in a lidded frying pan or wok, large enough to fit all the other ingredients later. When hot but not smoking, add 1/3 of the sliced chicken and cook for 2-3 minutes stirring all the time until cooked. Repeat with the rest of the chicken, adding a touch more oil if needed. Reserve in a bowl that will hold the juices.

NOODLES: Cook according to packet instructions and refresh under running water. Set side.

VEGGIES: Wash the carrots, mange tout and baby corn. Peel and cut the carrots into thin sticks and set aside.  Thinly slice the onion and mince the garlic (you can use a processor to do this)

STIR-FRY: Heat 1 tbsp rapeseed oil in the same wok or heavy frying pan with lid and once hot (but not smoky) add the garlic, onion, ginger and, if using chilli, stirring continuously for a minute or so they don’t burn. Add carrots, mange tout and baby corn and continue to fry for another 2 minutes. Add a splash more oil if needed.

STEAM-FRY: Now, finish cooking your veggies with steam. Add a splash of water and clamp the lid on your wok or frying pan. Check after a minute or so and add a bit more water while stirring the veg. Repeat this a couple more times until the veg are tender but still have a bit of a bite.

Add the noodles and a splash of water before giving it another good stir. Cook for another minute with the lid on and then add the chicken, sesame seeds, sesame oil and soy sauce. Mix well and cook for another minute or so. Garnish with some coriander and some chopped chillies (optional) and serve.

Nutrifacts

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Carrots are high in FIBRE that helps intestinal health & transit Carrots and red peppers contain VITAMIN C that supports the immune system and Β CAROTENE a powerful antioxidant. Our bodies can produce VITAMIN A from β CAROTENE to support vision.

Onions contain FIBRE to help intestinal transit and prebiotics which feed the beneficial bacterial in your gut.

Garlic is high in an important antioxidant, VITAMIN C which also supports the immune system. Laboratory tests indicate that garlic has anti-inflammatory properties and may help MODULATE THE IMMUNE SYSTEM.

Rapeseed oil is LOW in SATURATED FAT AND HIGH IN OMEGA-6 essential fatty acids.

Chicken contains PROTEIN to help your body heal and grow and it is quite low in saturated fat if you avoid the skin. Chicken is high in niacin, a B vitamin essential for energy production, metabolism and production of serotonin, which regulates mood, appetite and sleep, and glucose tolerance factor(GTF) which enhances insulin activity in taking glucose into cells to produce energy.

 

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