Stir fries are one of the easiest ways to get loads of vegetables in to your diet, and combining with chicken, prawns, beef, turkey or pork - it is also protein packed. Of course you could add a vegetarian protein substitute too but I personally prefer to make this one with meat or prawns. This meal makes a really quick, easy and nutritious mid week meal.
Ingredients (serves 2):
2 nests of wholewheat noodles
1 tbsp of light olive oil or rapeseed oil
1 small onion sliced
2 cm fresh ginger - grated (I freeze fresh ginger and then grate from the frozen block)
2 garlic gloves, crushed
300-400g chicken skinless & boneless thigh fillets (or you can use breast) sliced
2 smallish carrots, cut into battons
Bag of mangetout sliced or left whole depending on preference
Packet of baby corn - approx 10 pieces, sliced down the middle
200g mushrooms (any you fancy!)
1-2 tbsp of soy sauce (I use the low salt version)
1-2 tbsp of water or chicken stock
Method:
Heat oil in a wok or large pan and fry the onion for a couple of minutes, before adding the ginger, garlic and chicken. Stir fry until the chicken is browned.
Add the vegetables and cook for about 3 minutes - keep the veg a bit crunchy!
Stir in the soy sauce and water / stock and cook over a low heat for 3-4 mins until the chicken is fully cooked through
Meanwhile cook the noodles according to the instructions and drain
Serve the stir fry mixture on top of the noodles and enjoy!
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