Nutrition

Chicken and glass noodle stir fry

Nov 26, 2019
Natia Van Heerden
All things food and triathlon. I am a qualified professional chef and an professional triathlete. Cooking easy, healthy food and fueling my journey one dish at a time.

Ready in 20 minutes / Serves 4 people

 

Ingredients

- 3 chicken breasts
- ½ small red cabbage, sliced thinly
- ½ small white cabbage, sliced thinly
- 1 medium carrot
- 1 handful tender stem broccoli
- 2 large handfuls baby spinach
- 1 red onion, sliced
- 1 small bunch cilantro (optional)
- 2 tbsp peanut oil
- 2 tbsp hoisin sauce/ plum sauce
- 2 tbsp soy sauce
- 1 tbsp honey
- 2 tbsp vegetable oil
- Sesame seeds
- 2 servings of glass noodles

Preparation

1. Use a vegetable peeler to peel the carrot, and keep going to make ribbons from the carrot.
2. Set all the vegetables aside.
3. In a wok, heat the vegetable oil and then add the onion. Fry until soft.
4. Cut the chicken into strips and season with salt and pepper. Add to the onion and fry for about 3 minutes.
5. In another pot, bring salted water to a rolling boil and add the glass noodles. They shouldn’t cook for longer than 5 minutes. Drain and set aside to use later.
6. Add remaining vegetables to the wok and fry until they turn a bit darker in color.
Add peanut oil, hoisin, soy, and honey to the vegetables and stir through.
7. Add the glass noodles, chopped cilantro, baby spinach, and sesame seeds.
8. Serve immediately

 

Tips

1. Do not overcook the vegetables by leaving them in the wok too long. They only need a little heat to cook and should still be crunchy when served.
2. Add some chopped chili if you’d want to add some heat to your stir fry.

 

I enjoy making this recipe because the ingredients are simple, healthy, affordable and packed with macro and micronutrients. Dark green vegetables like broccoli and baby spinach are high in iron, which of course is a very important micronutrient when training hard. The cooking time for the vegetables and noodles is short and the preparation very quick. The sesame oil, hoisin, honey, coriander all add massive flavor to the rather simple dish which makes it very tasty.

 

Chef tip: make sure your pot of boiling has lots of salt in- it should taste like seawater. This will flavor your noodles without oversalting the dish.

 

If you are on a low carb diet, the noodles can be replaced with zucchini noodles, or for a variety, you can add brown or wild rice.

 

This recipe will go well with strips of beef or pork as well.

Written by
Natia Van Heerden

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