Chicken & Vegetable Stir Fry
Not much beats a stir-fry for those evenings when you’re feeling shattered and have little time, energy, or motivation to cook a fiddly recipe (or wash up loads of pans!). They sometimes get a bad rep due to the frying at higher temperatures, but if we choose the right type of oil with a high smoke point, it’s still a healthy dish to have in your recipe repertoire as you can include so many colourful vegetables. This recipe is absolutely packed with vitamin C which is a potent antioxidant to protect the skin and is a key part of collagen production. Paired with good-quality protein from the chicken and you’re giving your skin a dose of goodness.
Servings: 4 Time: 20 minutes
Ingredients
1 tbsp coconut oil
4 medium skinless chicken breasts, chopped into bite size cubes
salt & pepper
1 tbsp coconut oil
1 tbsp nigella seeds
1 tbsp mustard seeds
4 garlic cloves, peeled and crushed
250g chestnut mushrooms, cut into quarters
1 small cauliflower head, cut into florets
100g tenderstem or purple sprouting broccoli
2 bell or sweet romano pepper
Large handful kale or cavolo nero, roughly torn and hard stems removed
200g beansprouts
Sea salt
Pepper
Satay Dressing:
4 tbsp peanut butter (smooth or crunchy)
4 tbsp soy sauce (or tamari for GF)
2 tsp toasted sesame oil
1 lemon, juice
cold water, slowly trickled in until a smooth light paste is formed
Method
- Heat the coconut oil in a wok over medium heat. Season the chicken, add to the pan and stir fry for 1 minute until the edges are seared. Then cook for another 5 minutes until golden brown just cooked through. Remove from the pan and set aside.
- Heat another tbsp coconut oil in the same pan then add the Nigella seeds, mustard seeds, garlic and mushrooms. Fry for a few minutes until the mushrooms soften then add the cauliflower, broccoli, and peppers.
- Stir fry for another 5 minutes over high heat then add the cavolo nero and beansprouts and cook for another 5 minutes until everything is tender and has a lovely golden crisp to it. (Note – the veg is supposed to be al dente here but if you prefer it softer then leave it on for a little longer).
- Add the chicken back in and cook for a final minute. Season with salt and pepper to taste.
- Whisk the dressing ingredients together in a bowl then toss through the stir fry until everything is coated.
- Serve immediately.
