There are so many reasons to love stir-fries. Here are a few that make them a regular go-to for me:
- They’re super quick to rustle up, especially if you buy pre-prepped veggies
- Many different types of veggies and proteins can be used, meaning you can use up what you have to hand
- It’s easy to add a diverse range of veggies to one stir-fry – greater plant variety means better gut and overall health
- Different coloured veggies make stir fries look beautiful – we eat with our eyes first after all!
- The high cooking temperatures gets the job done quickly which can help preserve nutrients
And here is my fail-safe recipe for a delicious and nutrient-dense stir-fry:
Serves 4:
Ingredients
- 300g chicken breast cubed or 300g chicken substitute pieces
- 75g per person uncooked noodles or rice
- 2 tbsp olive oil
- 1 broccoli head chopped into bite-sized florets
- 1 carrot sliced into small lengths
- 1/2 red pepper sliced into small lengths
- 1/2 yellow or orange pepper sliced into small lengths
- Feel free to add a handful of other veggies if you have them e.g. baby corn, sweetcorn, mushrooms, sugar snaps, mangetout
Stir Fry Sauce:
- 4 tbsp tamari or soy sauce
- 1 tbsp olive oil
- 2 tbsp apple cider vinegar or rice wine vinegar
- 1 tsp honey
- 2 cloves garlic crushed
- 2 inch fresh ginger grated
To Serve:
- 4 tsp sesame seeds
- Fresh coriander
Method:
- Combine the marinade ingredients in a small bowl.
- Add the chicken or chicken substitute to a large bowl. Pour the combined mixture over it and mix well so that it’s all covered. Cover the bowl and set aside in the fridge for at least 15 minutes to allow the flavours absorb.
- Cook the noodles or rice according to packet instructions.
- Toast the sesame seeds over a medium heat until just turning golden. Set aside once done.
- Heat a large pan or wok over a high heat. Add half the olive oil and once hot add the vegetables. Cook until just tender, around 5 minutes. Remove them from the pan and set aside.
- Remove the chicken/chicken substitute from the marinade and reserve any leftover liquid in the bowl. Heat the rest of the olive oil in the pan, then add the chicken/chicken substitute and cook for around 2 minutes on each side, it won’t be fully cooked yet.
- Then add the vegetables back into the pan, along with the rest of the marinade. Cook on high heat until the chicken/chicken substitute is cooked through, usually another 5 minutes.
- Serve the stir-fry mixture with the rice or noodles. Sprinkle the toasted sesame seeds over and garnish with coriander
