Chicken, kale & sprout stir-fry

Need a dairy free main course? Chicken, kale & sprout stir-fry could be a super recipe to try. One serving contains 553 calories, 58g of protein, and 12g of fat. This recipe serves 2. For $5.76 per serving, this recipe covers 45% of your daily requirements of vitamins and minerals. 30 people have made this recipe and would make it again. Head to the store and pick up noodle, kale, brussels sprouts, and a few other things to make it today. It is brought to you by BBC Good Food. From preparation to the plate, this recipe takes roughly 30 minutes. Overall, this recipe earns a tremendous spoonacular score of 97%. Users who liked this recipe also liked Chicken, Shiitake, and Kale Stir Fry, Honey Sesame Shrimp with Brussels Sprout Stir Fry, and Brussels Sprout Stir Fry With Egg, Chilli, Ginger And Garlic.

Servings: 2

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

100g soba noodle

100g shredded curly kale

2 tsp sesame oil

2 lean chicken breasts, skinless and sliced into thin strips

25g piece fresh ginger, peeled and sliced into matchsticks

1 red pepper, deseeded and thinly sliced

handful Brussels sprout, cut into quarters

1 tbsp low-sodium soy sauce

2 tbsp rice wine or white wine vinegar

zest and juice 1 lime

Equipment:

frying pan

wok

Cooking instruction summary:

Cook the noodles following pack instructions, then drain and set aside. meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 mins until wilted, with a little bite remaining, then cool under running water to keep the colour. Add half the oil and cook the chicken strips until browned, then remove and set aside. Heat the remaining oil and fry the ginger, pepper and sprouts until softened a little. return the chicken and kale and add the noodles. Tip in the soy, rice wine and lime zest and juice along with enough water to create a sauce that clings to the ingredients. Serve immediately.

 

Step by step:


1. Cook the noodles following pack instructions, then drain and set aside. meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 mins until wilted, with a little bite remaining, then cool under running water to keep the colour.

2. Add half the oil and cook the chicken strips until browned, then remove and set aside.

3. Heat the remaining oil and fry the ginger, pepper and sprouts until softened a little. return the chicken and kale and add the noodles.

4. Tip in the soy, rice wine and lime zest and juice along with enough water to create a sauce that clings to the ingredients.

5. Serve immediately.


Nutrition Information:

Quickview
553k Calories
58g Protein
11g Total Fat
51g Carbs
76% Health Score
Limit These
Calories
553k
28%

Fat
11g
18%

  Saturated Fat
2g
13%

Carbohydrates
51g
17%

  Sugar
4g
5%

Cholesterol
144mg
48%

Sodium
556mg
24%

Get Enough Of These
Protein
58g
116%

Vitamin K
357µg
341%

Vitamin C
149mg
181%

Selenium
104µg
150%

Vitamin A
6946IU
139%

Vitamin B3
25mg
130%

Vitamin B6
2mg
106%

Phosphorus
651mg
65%

Copper
1mg
51%

Manganese
0.96mg
48%

Potassium
1426mg
41%

Vitamin B5
3mg
38%

Magnesium
126mg
32%

Vitamin B2
0.39mg
23%

Vitamin B1
0.29mg
20%

Zinc
2mg
17%

Folate
66µg
17%

Iron
2mg
17%

Fiber
4g
16%

Calcium
116mg
12%

Vitamin E
1mg
11%

Vitamin B12
0.45µg
8%

Vitamin D
0.23µg
2%

covered percent of daily need
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Food Trivia

Onion is Latin for ‘large pearl’.

Food Joke

A young couple got married. When the wife prepared to bake a ham to celebrate their first Thanksgiving, she carefully cut off each end before placing it in the pan.Her husband asked her why she did that and she replied, "I don`t know - it`s what my mother always did. But I can ask her."She called Mom, who responded, "I always saw your Grandma do it, so I did the same."They decided to check further, so the young woman called Grandma, who explained, "It was the only way I could get it to fit into my pan."

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