Mix it up and use crinkle-cut knives, shaped cutters and speed-peelers to prepare veggies and fruit in interesting ways – my kids tend to devour them when prepped in a fun way.
5 Ingredients – Quick & Easy Food
By Jamie Oliver
Chicken noodle stir-fry
With tenderstem broccoli & toasted peanuts
16 mins
Super easy
serves 2
About the recipe
This recipe demonstrates the principle of cooking hard and fast. I’m using chicken here, but you could try prawns, salmon or tofu instead – the key is to get everything lined up in order of cooking time, adding the ingredients that take the longest to the pan first. I’ve paired my chicken with broccoli, but feel free to add more veg, or mix it up with what you’ve got. Have fun with it.
Recipe From
Ingredients
30g unsalted peanuts
2 x 120g free-range skinless chicken breasts
2 tablespoons black bean sauce
150g medium free-range egg noodles
200g tenderstem broccoli
Top Tip
EASY SWAPS
Swap the chicken for prawns, salmon, tofu or simply more veg.
If you don’t have peanuts, use crushed cashews or a sprinkling of sesame seeds instead.
No broccoli? No worries. Use any green veg, thinly sliced.
On the noodle front, it’s up to you – use whatever you fancy, or have a rummage in the cupboard.
No black bean sauce? Have a go with hoisin.
Method
- Place a large non-stick frying pan on a medium heat and toast the peanuts as it heats up, tossing regularly, then remove and set aside, leaving the pan on the heat.
- Meanwhile, score the chicken lengthways at 1cm intervals, going about halfway through.
- In a bowl, toss the chicken with 1 tablespoon each of olive oil, red wine vinegar and black bean sauce to coat. Cook in the hot pan for 3 minutes on each side, or until dark, gnarly and cooked through.
- Cook the noodles in a large pan of boiling salted water according to the packet instructions.
- Trim the broccoli (halving any thick stalks lengthways) and add to the water for the last 2 minutes.
- Remove the chicken to a board. Use tongs to carefully drag the just-cooked noodles and broccoli with a bit of their water straight into the frying pan.
- Pound half the peanuts in a pestle and mortar until fine, toss into the pan with the remaining black bean sauce until well mixed, then divide between your plates.
- Slice the chicken and place on top, scatter over the remaining peanuts, drizzle with a little extra virgin olive oil, and dig in.
Food gives us energy, which we need to keep us alive. This energy is measured in calories so just as petrol fuels a car and keeps it running, calories provide fuel for our bodies, meaning we’re able to keep thinking and moving.
Please note that nutrition and health claims made on individual ingredients are based on EU health claim regulations unless otherwise specified.
For information regarding quantities of nutrients per 100g where claims are made, please refer to McCance and Widdowson’s Composition of Foods 7th Edition or USDA ingredient data.
5-a-day information is based on UK guidance for what counts towards a portion.
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