Increasing Vegetable Intake & Using Leftovers: Stir fry

Following the recent media attention on having ten portions of fruit and vegetables a day, here's a fast recipe that gives you at least 3 portions of vegetables and uses some Sunday dinner leftovers.  The nutritional guidelines haven't changed, and remain to have 'at least 5 portions of fruit and veg'... so don't get hung up on numbers, just eat a little more veg!

To serve 4 in less than 15 minutes:

Ingredients:

  • Cooked chicken (ours were leftovers from the weekend roast, so I guesstimate 150g)
  • 300g frozen squid rings (defrosted)
  • 2 red peppers (chopped) 1 onion (chopped)
  • 130g baby sweetcorn (halved)
  • 250g chestnut mushrooms (halved)
  • 250g asparagus & tenderstem broccoli (halved)
  • 1 tbsp rapeseed oil
  • 1 tsp Chinese 5 spice powder
  • 200g rice noodles
  • 1 tsp reduced salt soy sauce
  • 1 tsp fish sauce  


Method:

  1. Heat pan/wok.  In a large bowl, combine chicken and vegetables with oil and Chinese 5 spice powder.  In a separate bowl, cover rice noodles with boiling water.
  2. Cook oiled-spiced chicken and vegetables in pan/wok over a high heat for 5 minutes.  Add defrosted drained squid rings and cook for 3 minutes.  Add drained rice noodles and stir through to combine with soy sauce and fish sauce.
  3. Divide between 4 plates and enjoy!


Costs:

I had bought fresh veg so this cost me £2.13 per portion (£8.54 total).   If I used frozen veg, I'd save 43%: coming in at £1.22 per portion (£4.88 total). (N.B. I've not counted the chicken, oil, spices or sauces.)


Nutritional Value per portion:

352 calories, 24g  protein, 49g carbohydrate, 5g fat