Stir-fried dishes are an excellent way to add colorful vegetables (and in the process, a variety of nutrients) to a lean source of protein, such as chicken or pork, and combine it with a savory sauce — it's a sure way to entice children to the dinner table and a healthy alternative to takeout.
Asian Chicken and Vegetable Noodle Stir-Fry
Ingredients (serves 4)
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- 3 tablespoon olive oil
- ½ lb raw chicken breast
- 3 cloves minced garlic
- 1 cup fresh bok choy
- ½ bamboo shoots
- ¼ onions sliced
- ½ cup bean sprouts
- ½ cup assorted bell peppers (red, yellow, orange)
- ½ cup snow pea
- ½ cup low-sodium chicken stock / rice vinegar
- ½ teaspoon ground black pepper
- 1 lb soba vermicelli noodles
- 1 tbsp lite low sodium soy sauce
- Sesame oil and grated ginger to taste
Chef's note: You can substitute shrimp, lean beef or pork for the chicken breast.
Directions
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Cook noodles according to package directions; drain. Spread on sheet pan drizzled with a little olive oil to prevent sticking. Heat the oil in a large sauté pan over medium-high heat. Cook garlic until soft, about 1 minute. Add the meat and cook until it is done. Add in the vegetables, and cook until softened but with a little crunch. Add stock or rice vinegar, pepper cook for additional minute. Stir in bok choy and cook for 1 minute.
Add soy sauce, ginger and sesame oil to taste. Garnish with spring onion.
(Excellent source of protein, fiber, Vitamin A, Vitamin C, Vitamin K, calcium, potassium. Good source of Riboflavin, Niacin, Vitamin B6, Iron, Manganese, Phosphorus, Selenium).
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Kashia Cave teaches Meriden children and adults to make healthy meals through her non-profit organization, "My City Kitchen." She shares her favorite healthy, hearty recipes that kids love.
