Wok your way to a super-healthy stir fry
Do you stir-fry? If not, maybe tonight should be the night...
Here's what to throw in your wok or frying pan - and why.
Serves 2
Per serving: 389 calories, 9g fat (0.9g saturated fat)
Ingredients:
1tbsp rapeseed oil - It has half the saturated fat of olive oil and a higher smoke point (the heat at which the oil starts to degrade and it becomes bad for you), making it ideal for sizzling stir-fries.
2 diced chicken breasts - This low-fat protein curbs your appetite for hours.
1 deseeded, finely chopped red chilli - Revs your metabolism and boosts immunity.
1tbsp finely grated fresh ginger - Ginger has similar properties to chilli; combine them for a maximum nutrient hit.
3 chopped cloves of garlic - It's an antibacterial that fights off bugs.
1 sliced onion - Works with the garlic for an even bigger antibac blast.
125g chopped cabbage - Helps protect against cancer and is jam-packed with fibre.
8 sliced mushrooms - They're full of energising B vitamins to support your nervous system (take THAT, stress!).
1 sliced yellow pepper - With immune-boosting, skin-protecting vitamin A.
Juice of half a lime - Rich in vitamin C.
2tbsp reduced-salt soy sauce - Better for you than its super-salty cousin.
200g rice noodles - Wheat- and gluten- free, so they're easily digestible (read:non-bloat inducing).
Method:
1. Drop the rice noodles in a pan of boiling water and leave to simmer.
2. Meanwhile, heat the oil, and add the chicken, ginger and chilli. Stir-fry for 2 mins, add the veggies, and stir-fry for another 2 mins before adding the lime juice and soy sauce. Stir for a further 30 seconds.
3. Drain the rice noodles, then mix into the stir-fry and serve. Wash down with a large glass of smugness.
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Looking for more quick, easy and healthy dinner ideas? Try: oriental soups, veggie moussaka, mushroom carbonara, coq au vin, healthier creamy mash
