Updated: Jun 23
Do you want a quick, easy, affordable and delicious meal? Then you should definitely try our recipe for a Vegetable and Chicken Sesame Stir-Fry to give you a load of healthy vegetables with a subtle taste of the Asia!
Cooking during the British Summer does not to be arduous nor make you overheat cooking in a kitchen. No one loves to cook in the kitchen in an oven when the outside temperature is 23°C! This recipe takes less than twenty-minutes to prepare and cook which is perfect for a midweek meal, or if you're in a rush with a young family.
Stir-frying is a nutritious way of cooking vegetables to retain their vitamins. Avoid preparing vegetables too far in advance. (Extracted from the CAPITAL Project Trust "Good Mood Cook Book")
Vegetable and Chicken Sesame Stir-Fry
Preparation Time: 8 Minutes.
Two chicken thighs which has been skinned and the bones have been removed. Or you could use one raw chicken breast.
2tbsp (roughly 30ml) of Soy sauce (adjust this to your own taste).
2.5cm of root ginger which has been peeled and finely sliced.
1tbsp ((14.78ml (round to 15ml) of cooking oil, olive or rape oil is the best for stir-fry's.
1tbsp (roughly 15g) of sesame seeds. Alternatively, you could just your hand to sprinkle as many sesame seeds at the end!
1 medium-large onion (brown or red) sliced.
2 garlic cloves, sliced thinly. (add more if you are a garlic fiend!)
Five Spice - add as much to your liking but we suggest 15g a start for some spice.
350g of assorted vegetables, finely sliced. You can add any vegetables you want into the stir-fry, some great options are: peppers, carrots, beansprouts, mushrooms, broccoli and sugar snap peas. Let your imagination and creativity run free for this stir-fry!
Noodles - You can either buy fresh noodles, sachet noodles or even make noodles from scratch. We often just buy fresh noodles as it saves a lot of time, but if you are a skilled chef then don't let us stop you from making your very own noodles!
Step One: Slice the chicken into strips and mix with the soy sauce, onion, ginger and garlic.
Step Two: Heat the oil in a wok or a large frying pan or even a saucepan if you do not have a frying pan on a high heat. Let the wok or pan become coated in the oil as the pan is on high.
Step Three: When the pan has been heated on high, add the chicken, onion, garlic, ginger soy sauce mixture into the pan and cook thoroughly; making sure the chicken has been cooked all the way through.
Step Four: Add the remaining vegetables and the Five Spice powder (or any other spices) and then add 40-60ml of water, so the vegetables can "stir steam". Continue to stir the stir-fry continuously to allow that everything is cooked evenly and thoroughly, stir for about 2 minutes and then cover for another 3-4 minutes, to allow the chicken and vegetables to become tender.
Step Five: Add noodles to the stir-fry and stir to heat through.
Step Six: Once the entire stir-fry has been cooked, plate and then add a sprinkling of sesame seeds on top.
Make sure you enjoy this delicious meal straightaway! Stir-fry's are incredibly versatile and can be changed to suit personal tastes. You can add different meats such as pork or lamb, or even remove meat entirely and add more vegetables such as butternut squash.
If you do happen to make this dish then please send it to our socials or post it using the hashtag #CAPITALProjectDish we would love to see it!
*Diet is a personal and it should be tailored to individuals. Diet must work for you and only you. CAPITAL Project Trust is not a specialist charity who has resources to support people who may be suffering with food anxiety or eating disorders.
If you are struggling with such issues then please contact BEAT Helpline which is open 365 Days at: https://www.beateatingdisorders.org.uk BEAT is the UK's Charity which specialises in support to people who are suffering from food anxiety and eating disorders and can actively advocate on their behalf.
For further information on diet, healthy and balanced lifestyles, follow some of the links below:
1. NHS Eat Well www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/
2. British Nutrition Foundation www.nutrition.org.uk/…/healthy-and…/a-healthy-balanced-diet/
3. World Health Foundation www.who.int/news-room/fact-sheets/detail/healthy-diet
Food Anxiety, Eating Disorder and Related Symptoms Support:
BEAT - Helpline Open 365 Days https://www.beateatingdisorders.org.uk *