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This colourful dish blends the tender texture of chicken, with the crunchiness of vegetables and nuts. It offers a great balance of ‘macro nutrients’ (protein, carb and fats) with many added ‘phytonutrients’ from the colourful vegetables and seasoning. New research shows that phytonutrients, active compounds found in plants, are beneficial in lowering the risk of many health problems, especially in relation to cancers.

Summary
Recipe Name
Chicken Stir-Fry
Published On
Preparation Time
Cook Time
Total Time
Average Rating
5 Based on 1 Review(s)

If you’d like your child to help with the cooking and learn more about food,
scroll down for our child friendly tips.

Recipe

Ingredients

  • 1 tbsp olive oil
  • 4 cloves of garlic
  • 1 tbsp of ginger
  • 1/2 kg chicken breasts (about 3 pieces), cut intothin stripes
  • 1 medium carrot
  • 150g snap peas (substitute with bell pepper, baby corn or cabbage)
  • 250g mushrooms (optional)
  • 150g unsalted cashew nuts, or seeds (e.g. pumpkin, sesam)
  • 3 tbsp coriander
  • Black pepper, pinch of salt

Soba noodles or brown rice.

Instructions

  1. Prepare soba noodles or brown rice according to package instructions
  2. Cut and chop the vegetables and coriander
  3. Place a wok over medium heat, add the oil and let heat for a minute or so
  4. Add garlic and ginger and cook for a minute
  5. Add the chicken strips, stirring regularly until golden
  6. Add the carrot,  and mushrooms; toss and stir for a few minutes until ‘al dente’
  7. Turn off heat and add in the nuts and coriander, season to taste*

 

Get the children to help

Easy tasks for younger children

  • tear coriander
  • measure 1 tbsp oil
  • remove the fibrous string of snap peas

Moderate tasks for older children

  • crush the cashew nuts
  • chop the veggies, mince garlic
  • peel and grate ginger

Brain Teaser

  • Count the chicken in the picture above
  • Search for meaning of ‘al dente’ 
  • Watch how to ‘julienne’ carrots on Youtube & learn to do it
Liza Rowan

Liza Rowan

Liza, a mother, holistic nutritionist and fitness enthusiast, is passionate about helping families improve the overall health, energy levels and general wellbeing.

See full bio here

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1 Comment

  1. Susanna hasenoehrl

    October 1, 2014

    We cooked this recipe at home: it was super easy and quick to do, and our kids loved to eat it. We substituted snap peas with cabbage which worked just fine. Our kids left nothing on their plates! We’ll cook this soon again.

    Reply

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