Quick, Easy and Healthy
New to the kitchen or are you just running a little behind on dinner tonight? Stir-fry is a great place to start. Stir-fry can be quick, healthy and easily modified to meet all your family's needs...and the colors are enough to make any dinner plate pop!
Time to Prepare
Start to finish: 25 minutes (15 active)
- 6-8 ounces flat, wide rice noodles
- 8 ounces chicken breast fillet (or firm tofu)
- 1 tablespoon olive oil (or sesame oil if using tofu)
- 2 garlic cloves, peeled and finely sliced
- 1 cup tender stem broccoli, cut in half lengthways
- 1/2 cup shredded or julienne carrots
- 1 cup red bell pepper, sliced in long/thin strips
- 3 tablespoons sliced green onions
- 2 tablespoons soy sauce, to taste
- Soak rice noodles in warm water until softened.
- If you’re using chicken, butterfly the chicken and flatten it with a rolling pin, then cut it diagonally into strips. For a vegetarian dish, use tofu. Drain it as much as possible by slicing in half and placing the blocks on paper towels. Cover with more paper towels, and place a heavy object on top.
- In the meantime, heat a wok over a high heat and add oil. Season the chicken or tofu with pepper. For the
chicken, stir-fry for about three minutes until golden brown all over but not quite cooked through. If you’re using tofu, sprinkle with a little bit of cornstarch prior to cooking to increase crispiness.
- Add the garlic and sauté for 30 seconds, then add broccoli, carrots and bell pepper strips. Continue to sauté for a few minutes, then add soy sauce. When the veggies reach desired tenderness and color, remove them from the wok and set them aside.
- Wipe out your wok, add a dash of oil and heat through. Drain the soaked noodles and add to the wok. Return the chicken or tofu and veggie mixture to the wok.
- Garnish with lime, green onions, chopped peanuts, sesame seeds or whatever else you prefer! Serve warm.
Lisa Anderson is the Clinical Nutrition Manager at Aramark Healthcare and Chesapeake Regional Healthcare.