Everyone needs an easy stir fry recipe up their sleeve - and here's a really tasty one, that’s nutritionally balanced, and will help you jump leaps and bounds towards your 5+ a day! You can make it higher or lower in carbohydrates (aka energy foods!) based on your needs - just reduce or leave out the rice noodles. A great one to whip up for dinner and take leftovers to work the next day!
Thank you to our nutritionist Kimberley Bell for sharing this recipe for us. For more awesome recipes from Kim, head to her website here.
PEANUT SATAY STIR FRY
Makes four servings
GF, DF, option for vegetarian and lower-carb
INGREDIENTS
600g chicken, beef schnitzel or tofu
2 heaped tbsp peanut butter
1 tbsp olive/coconut oil
4 tbsp peanuts/cashews
1 head broccoli
1-2 large carrots
1 capsicum
1 large white onion
2-3 cloves of garlic
Any other vegetables in the fridge that need to be used up! Right now there’s plenty of brussel sprouts, eggplant, leeks, and chilli available seasonally!
2 cups cooked rice noodles (simply add hot water to dry noodles and leave to sit for 5 minutes)
1/4 cup tamari sauce
1 tbsp liquid honey
Chili, optional
Sesame seeds and coriander, optional to garnish
METHOD
To make the satay sauce, combine tamari, peanut butter, and honey. Mix together and set aside.
Chop all non-starchy vegetable - set aside.
Dice chicken, beef or tofu on a separate chopping board - set aside
Heat oil in a non-stick wok (or a deep fry pan), and add the garlic, onion and chicken.
Sautee for 1-2 minutes and then add in the rest of the non-starchy vegetables and the peanut satay sauce.Whilst the vegetables are cooking, boil a jug of water, and pour hot water over the rice noodles in a heat-proof bowl. Leave to sit.
Keep stirring the vegetables in the wok until the carrot is cooked through (approx 15mins). Then remove from the heat. Drain the rice noodles, and serve next to the stir-fry OR add the noodles the wok and stir everything together before serving.
Garnish with coriander and sesame seeds (optional).
NUTRITIONAL INFORMATION
Per serving, made with chicken thigh and served with rice noodles
Protein: 43.9g
Carbohydrates: 45g
Dietary fibre: 9.05g
Sugars: 8.36g
Fat: 19.45g