Chicken & Vegetable Stir Fry
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This recipe is full of exotic flavours and packed full of nutrients. Stir frying retains much of the nutrient goodness of the vegetables. A variety of phytoestrogens is provided by edamame beans, broccoli, mushrooms and beansprouts.

Servings

2

Prep Time

30 mins

Total Time

45 mins

Ingredients

2 Tbsp Avocado Oil  (or vegetable, olive, coconut oil)

2 cm  fresh ginger thinly slices ( about 2 Tbsp)

4 cloves garlic crushed

1 fresh chilli pepper, crushed

1 red onion sliced

2  chicken breasts

2 Tbsp teriyaki or soy sauce

200 g snow peas ( mangetout beans)

200g edamame beans ( frozen or can)

1 small head broccoli, cut into florets

1 red bell pepper, julienned

1 yellow bell pepper, juliennned

200 g bok choi or pak choi

225 g or 1 small can water chestnuts

handful shiitake mushrooms ( or any mushrooms)

2 sprigs spring onions, chopped for garnish

2 Tbsp toasted sesame seeds, for garnish

cracked black pepper

1 Tbsp oyster sauce

1 Tbsp sesame oil

 

 

 

Step by Step Instructions

Marinate chicken with teriyaki sauce, 2 cloves crushed garlic, chilli pepper and black pepper.

Whilst chicken is marinating get all the vegetables prepped.

Heat 1 tablespoon oil in wok or saucepan on high heat. Add chicken breast with all marinade. Turn when golden brown to other side about two minutes on each side. Finish cooking chicken breast in oven at 180°F (about 350˚C) until cooked through about 20 minutes. Note if using chicken cubes there is no need to bake in oven.

Heat remaining oil at high heat in wok or sauce pan. Add remaining ginger and onions. Stir fry for one minute then add garlic. Start adding  the vegetables always with the hardest ones first starting with the snow peas.  Add all the vegetables and stir fry on high heat for 3-5 minutes, stirring continuously. Season with black pepper.

Add the oyster sauce and sesame oil. Stir fry for one minute until heated through. Remove from heat. Divide into portions and top with chicken. Drizzle any marinade from chicken and sprinkle with toasted sesame seeds and spring onions.

Enjoy!

Notes

The chicken breast can also be cut into cubes which makes cooking time quicker. I prefer chicken thighs as they stay moist and personally find them tastier. Fried tofu makes a lovely vegetarian main and provides plenty of phytoestrogens.

Edamame beans are immature soybeans and are a complete source of dietary protein. It provides all of the essential amino acids needed in the diet that humans cannot make themselves and a source of phytoestrogen.

When using teriyaki or soy sauce no additional salt should be needed. Use this recipe as a base to build other recipes by substituting or adding additional vegetables or meats. Other sauces such as Hoi Sin sauce or bean paste will help you to create whole new flavours.