Chicken Broccoli & Asparagus Stir Fry

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Chicken Broccoli & Asparagus Stir Fry

For a few months now this has been one of my staples – living on my own and being a bit busy I need food I can cook relatively quickly but portion sizes are sometimes difficult.  With this I can buy a tray of veg and one of chicken use some dry noodles I have in the cupboard and split the packs to last me two nights.

Apologies I am not remotely domesticated so those of you who know me, may me be astounded at the thought of me posting a recipe, but this is me diversifying and being a little vulnerable lol (also anyone who needs a quick and speedy recipe this is a goer!)

It is quick and obviously chicken is a lean meat and the vegetables are fresh and a great source of iron so it can’t be too unhealthy (although watch out for the salt as I imagine Soy sauce is quite high in salt and I add extra!)

Ingredients

  • Diced Chicken Breast (I buy 600g and half the pack – freeze half then half the half for one portion – all of you family people will know how much you need to cook for your portions!)
  • Tender-stem Broccoli & Asparagus (I buy a tray of these combined but am aware it’s likely cheaper to go to a greengrocer and get them separately)
  • Noodles (fresh or dry) – I use both – fresh are quick but you can do dry noodles in the same time as you brown off your chicken and dry ones are cheaper and stay in the cupboard and again for me on my own its easier for portion control and not wasting food.
  • Soy sauce Dark or light (Apparently if you have a Chinese supermarket near you its much cheaper to buy it there!)

Optional

  • Garlic Salt
  • Sunflower seeds
  • Pumpkin seeds
  • Green beans (I was trying to up my iron content so green veg is great for this – that said I have also used baby corn in this too I guess any veg you like goes!!!)

OK apologies I think “grown up” recipes from domestic Goddess types will tell you heat and time details – can I be honest? – I haven’t got a clue! Just whatever you do make sure the chicken is white as white can be even sometimes brown on the outside to be on safe side!!!

Recipe

  1. Brown Chicken in frying pan (I use a small amount of coconut oil in the bottom)
  2. While doing that boil dry noodles on the hob
  3. When chicken fully sealed / browned add the veg (if using fresh green beans add to frying pan with chicken if using frozen add them to the noodles pan.
  4. Add however much soy sauce you like (remember though you will add some later on so don’t add too much)recipe1
  5. When noodles (and frozen green beans!) done drain and add to frying pan (if using fresh noodles add them to the frying pan now)
  6. Add a little bit more soy sauce to the noodles
  7. At this point I add garlic salt (it was a salt and garlic grinder in B&M’s ages ago bargain price and I use it all of the time!) recipe2
  8. Heat through just basically warming the noodles and mixing it together.
  9. Serve and add the pumpkin seeds and sunflower seeds to garnish – if you like, flaked almonds are ok too!

All in all it cant take much longer than 15-20 minutes but for being so quick and easy and dead simple I really love it – I spend a bit more now doing this rather than always using prepacked stir fry but its worth it – I get in late some nights after exercising and this is a go to protein fix!  I think I will experiment with different things maybe use beef or other vegetables.

 

Do you have any quick and easy recipes or anything healthy that you knock up quickly?  What are your faves?

*PS so proud I’ve got to the end without oversharing about how much asparagus makes your pee smell! #justsaying)

3 Comments
  • Eliza
    August 20, 2015

    Can’t wait to try this Rache! Healthy dinner.
    Soo proud of you 🙂

  • Sarah
    August 21, 2015

    Oh my goodness this looks amazing! I absolutely love cooking with coconut oil. Have you ever tried this with pork instead of the chicken?

    • Rachel
      August 28, 2015

      I haven’t I have only used chicken I have done a veg one without meat and used sweet chilli sauce instead of soy but i much prefer Soy sauce!

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