RECIPE
- 2 tablespoons extra-virgin olive oil
- 2 free-range organic chicken breasts- cut into thin strips
- 2 garlic cloves- crushed
- 1 inch piece of fresh root ginger, grated
- 1 broccoli cut into small florets
- 6 spring onions, finely sliced
- 1/2 cup mushrooms, halved
- 3 ounces of bean sprouts
- 3 tablespoons oyster sauce
- 1 tablespoon soy sauce
- 4 ounces chicken stock
- Juice of 1/2 lemon
Directions
Heat 1 tablespoon of olive oil in a large pan or wok and add the chicken strips. Fry for approximately 5 minutes turning continuously until cooked through. Remove from pan and place onto a plate and set aside.
Heat the remaining 1 tablespoon of oil in the same pan and add the ginger and garlic. Cook on low heat for approximately 1 minute taking care not to burn the garlic. Add the broccoli, onions and mushrooms and cook for a further 5 minutes. Return the chicken to the pan and add the sprouts, soy and oyster sauce, stock and lemon juice. Cook for a further 1 to 2 minutes. Toss well and serve. Sprinkle with cashew nuts if desired.
Health benefits chicken
It’s best to choose organic chicken for ethical and health reasons. Free-range chickens contain
a richer content of vitamins and minerals and you don’t risk consuming nasty added hormones and chemicals. You will find vitamins B3,B6 and B12 in chicken along with minerals selenium, zinc and phosphorus. Chicken is a great source of high-quality clean protein and omega 3’s.
Health benefits stir fry ingredients
-Garlic is a great immune system booster thanks to its anti-bacterial and anti-viral properties. You will also find vitamins B1,B6 and C and minerals copper, manganese and selenium in garlic.
-Ginger contains anti-inflammatory properties and also supports a healthy immune system. Ginger is packed with vitamins B2, B6, C and E and minerals manganese, zinc and calcium.
-Broccoli is one of the healthiest foods available as it contains over 24 vitamins and minerals including vitamin A,B2,C and K and minerals magnesium, zinc and calcium. Broccoli has been strongly touted for its anti-cancer properties and supports a healthy cardiovascular system.
-Spring onions contain vitamins B1,C and K and minerals sulphur, iron and manganese.
-Mushrooms naturally contain antioxidants and are a strong source of iron. You can also improve your bone health as mushrooms are packed with calcium.
-Bean sprouts contain close to 20 powerful nutrients, minerals and vitamins and have also been found to prevent many forms of cancer.
-The top vitamin you will benefit from in lemons is vitamin C which is a natural antioxidant. Antioxidants neutralise free radicals and prevent many diseases and illnesses from forming within the body.
SHOPPING LIST
- 1x bottle extra-virgin olive oil
- 2 free-range organic chicken breasts
- 1x bulb of fresh garlic
- 1 inch piece of fresh root ginger
- 1 small broccoli head
- 1x bunch spring onions
- Large handful of fresh mushrooms
- Large handful bean sprouts
- 1x bottle oyster sauce
- 1x bottle soy sauce
- 1x pack of chicken stock
- 1x lemon
Resources: Chicken www.whfoods.com/genpage.php?tname=foodspice&dbid=116
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