Green veg stirfry | SAFEHandsHFR

Sesame and Citrus Stir-fry

A lunch with a slightly Asian twist, packed with superfoods and deliciously refreshing

Calories: 590

Carbohydrates: 16g

Protein: 74g

Fat: 25g

High In:

1. Vitamin A

2. Vitamin C helps to boost immunity, improve heart health and is a brilliant antioxidant.

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 1 (Can be batch cooked for meal prep. just multiply the food by 2-3 days)

Ingredients

200g Chicken Breast

1 tbsp of sesame oil

30ml freshly squeezed orange juice

80g Sliced curly kale

100g tenderstem brocolli

35g sliced red bell pepper

35g sliced green bell pepper

35g sliced yellow bell pepper

80g Spinach

125g asparagus

How to make it:

1. Preheat the oven to 180 degrees celcius

2. Place the chicken in an ovenproof dish with a dash of oil and put in the oven.

3. Chop the peppers, asparagus, and tenderstem brocolli up.

4. Pour the oil into a wok and throw the peppers and brocolli in, allow to cook for 5 minutes tossing occasionally.

5. Add the asparagus for another 2 minutes before topping the wok up with the kale and spinach and mixing the veg together.

6. Place some silver foil over the wok to help cook the spinach.

7. Juice the orange and pour roughly 30ml into the wok and recover the veg, tossing occasionally.

8. Once the veg is cooked, remove the wok from the heat.

9. Once the chicken is cooked through, shred it using two forks (this creates the illusion that you are eating more food, and helps placate your appetite).

10. Toss the chicken on top of the stir-fry and top with sesame seeds.

Tips and Ideas

Try frying up some asparagus in a small amount of butter as a side, or wilt some spinach and place it on top of your toast for a little extra sustenance and Vitamin C.

Sesame and Citrus Stir-fry

Ingredients

How to make it:

Tips and Ideas

josh@safehandshfr.com

07990 556670