The Fitbug Recipe Book

Posted 19 August 2008

Chicken and Broccoli stir fry with ginger and sesame

Raise your hands with joy; broccoli is in season! A fantastic source of folic acid, this classic super veg has recently been doing the media rounds due to its ability to reduce cell damage; luckily for us it's also delicious. Serve this stir fry with noodles or brown rice for a nutrient packed meal. For a vegetarian alternative simply substitute the chicken for tofu.

Serves 4

Ingredients:

• 2 chicken breasts cut into strips (veggie option - 225g block tofu cut into cubes)
• 1 tbsp sesame seeds
• 1 white onion, thinly sliced
• 1-2 tbsp dark soy sauce
• 100ml vegetable stock
• 1 cloves of garlic, crushed
• 1 inch piece of ginger, peeled and crushed or 1 tsp dried ginger
• 1 head broccoli, cut into small florets
• 2 red peppers, sliced
• 1 tbsp sesame oil
• 200g soba or fine egg noodles

How to:

• Using a non-stick wok, toast the sesame seeds for 2-3 minutes until golden brown. Set aside.
• Mix the stock and soy sauce together in a small bowl, set aside.
• Heat the sesame oil in the wok, tip in the chicken strips (or tofu) and stir fry briskly for around 3-4 minutes. Add the ginger, garlic, broccoli and peppers and continue to stir fry for around 5 minutes until the vegetables have softened slightly.
• Add the chicken (or vegetable) stock mix to the pan. Turn up the heat to reduce. Cook for 2-3 minutes, until broccoli is tender but still firm. Whilst the sauce is reducing cook the noodles in a large saucepan of boiling water according to pack instructions.
• Add the toasted sesame seeds to the pan and lightly toss the ingredients together. Drain the noodles and quickly add to the pan - toss all the ingredients together so the vegetables and chicken strips are evenly distributed and serve in large bowls drizzled with extra soy sauce (optional).