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.