I just cooked this lovely flavoured stir-fry and just needed to share it. We were planning for a meal with plenty of veggies that had a good amount of carbs after a long run in the Adelaide Hills today and to get ready for training tomorrow. It still had to be quick and easy to prepare for a lazy Sunday night eat. This is what we came with…
Ingredients (serves 4)
Approximately 300g of dried soba noodles (you may need more if you have been really active)
2 tbsp of rice bran or any nut oil
2 medium-large chicken breasts (approximately 500g), thinly sliced
2 cloves of garlic, thinly sliced
1 medium red onion, thinly sliced
1/2 butternut pumpkin, cut into 1cm x 1cm cubes
1 medium red capsicum, thinly sliced
1 handful of green beans, ends trimmed
1/2 bunch of brocollini, roughly chopped
3 spring onions, thinly sliced
1 tablespoon of black or white sesame seeds
1 teaspoon of sesame oil
3 tablespoons of salt-reduced soy sauce
1 chilli, seeds removed and thinly sliced
Juice from one lemon
1 tablespoon of honey
Heat half of the rice bran oil over a medium to high heat.
Add chicken, onion, and garlic and stir-fry until starting to brown and set aside.
Turn the heat up to a high heat, heat the rest of the rice bran oil then add pumpkin and cook for 1-2 minutes, only turning when starting to brown on the bottom. Next add beans, capsicum and brocollini and continue to stir-fry for approximately 2-3 minutes so the veggies are starting to cook through but are still crunchy.
While the vegetables are cooking, cook the soba noodles in boiling water for approximately 3 minutes then remove and rinse with cold water until ready to put in stir-fry.
Add the chicken, garlic and onion to the pan, stir through then add the soba noodles and the dressing.
Serve in bowls and garnish with sesame seeds and spring onions.
If you would prefer a vegetarian option, add some more vegetables and serve with a fried or poached egg on top – I think this would be just lovely.
Nutrition information per serve Energy 1628kJ (387cal), protein 30g, fat 14g, saturated fat 2g, carbohydrate 30g, sugars 12g, fibre 8g, sodium 580mg