Healthy Chicken Lime, Chilli, Ginger, Garlic and Soy Stir Fry

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So it’s that time of year when you want to get healthy but you don’t want to be eating salads everyday just yet, it’s just not quite warm enough. Stir fry is the perfect solution, not only does it provide you with a great opportunity for mindfulness whilst chopping your vegetables, but it takes very little time to cook.

Now I know you can buy those lovely little packs of prepacked vegetables from the supermarket and they make the purchase all that more exciting by adding a free sauce to the mix, but there are a couple of reasons why this may not be your healthiest option. Did you know cutting vegetables increases the surface area where oxidation (contact with air) and nutrient loss can occur. Also, cutting a vegetable is “damaging” to the plant and some of the plant’s nutrients get used up in an attempt to repair the damage. These nutrients will then not be available to you anymore when you consume the plant. SO if you buy a prepackaged stir fry you may be eating vegetables that which are not as nutritious as you would want. 

As for those little packets of sauce provided so generously by your supermarket, just have a quick look at the ingredients, particularly the sugar content…not so healthy now hey!

So here is my simple recipe for Healthy Chicken Lime, Chilli, Ginger, Garlic and Soy Stir Fry

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1 inch fresh ginger, grated

3 cloves garlic, chopped

juice of half a lime

1 tablespoon dark soy sauce

pinch of dried chilli flakes

2 small chicken breasts diced

 

 

Grate the ginger on the side of the grater that you would grate nutmeg, use a knife and ease all the juice and pulp into the bowl with the diced chicken.

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Chop garlic into really small fine pieces, add to chicken, add a pinch of dried chilli flakes, the soy sauce and squeeze over the lime juice, mix well and set to one side for about 20 minutes. This will give you a chance to chop your vegetables.

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Now with stir frys the key is to have lots of vegetables and lots of variety of vegetables, otherwise you will be bored when eating and starving about an hour after dinner.

Start by adding a couple of tablespoons of vegetable oil to your wok and heat on a medium to high heat, add the chicken and keep moving it around the pan until it is almost cooked through.

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Add the vegetables and keep stirring, make sure you flip the bottom contents with the top regularly so you can ensure everything is piping hot and that the sauce mixes with the vegetables.

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Now I did buy fresh noodles from the supermarket and added these straight to the wok so they pick up the flavour of the chicken and the chicken. It will take a good 3-4 minutes with rapid tossing and turning to ensure they are cooked through.

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Once cooked through stir straight away. This is quick, healthy and moreish. Happy eating xx

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How To Stretch a Small Amount of Meat – Balsamic Glazed Beef with Udon Noodles

When my husband goes shopping by himself I can guarantee two things:-

1) He will only  buy meat or fish, no veggies, fruit or other staples

2) He will buy a portion of meat or fish that will only really feed one person two at a push.

So on Sunday morning when he removed some beef cubes from the freezer I spent 20 minutes trying to come up with an idea of how I would manage to stretch it to feed three people. We ended up having a roast chicken and the beef stayed in the fridge until yesterday, but still the problem remained. My only way to stretch it was to do a stir fry, add in the left over veggies from Sundays roast dinner and hope we were all full at the end.

So here is my Balsamic Glazed Beef with Udon Noodles

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I used

1 small pack 250g of cubed beef, I use scissors and cut this into strips approx 1 inches, bite sized

4-5 dessertspoons of Balsamic Vinegar

3 dessertspoons of olive oil

A 2 inch sprig of fresh rosemary, snip the leaves very finely with scissors a lot less fiddley than using a knife

3 cloves of garlic finely chopped

2 small brown sugar cubes

2 1/2 wraps of udon noodles

1 onion chopped in to eighths, bite size pieces again

8-10 mini florets of broccoli

15 green beans trimmed and chopped into thirds

1 tbsp Vegetable oil

In a bowl add olive oil, balsamic vinegar, sugar rosemary, garlic and a good pinch of sea salt. Mix and add the beef. Mix and coat the beef in the glaze, leave in the fridge for about an hour, longer if you can.

Whilst the meat is marinading cook the udon noodles, they take about 4 minutes in boiling water. Drain them and put to one side

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Heat the vegetable oil in a wok until sizzling hot, I usually check by dropping in a small piece of garlic. Add the beef and start to stir in the hot oil, as it is almost browned add the onion and continue stirring for a minute.

Add the veg and then put the noodles in the pan. They will stick together but as they heat in the pan use a fork to pull gently apart, toss and mix thoroughly with the beef and veg mix. When noodles piping hot serve.