Spicy Chicken Stir Fry
Family meal time is a great way to encourage good habits with food and nutrition by cooking a variety of foods that nourish.
As a busy family we are always looking for something quick and easy on the dinner menu, that can double up as a nutritious lunch the following day. This power packed chicken mince stir fry is loaded with lean protein, complex carbohydrates when served with rice and fresh nutritious vegetables. This recipe is one we have most weeks as it’s quick and easy and full of flavour.
Our boys train most nights of the week, so it’s important they are refuelling well to manage the balance of their work, study and high performance sport.
Vegetables
Green vegetables are packed with vitamins, minerals and antixoidants that help to support the immune system, reduce inflammation and nourish the body to restore and repair helping to improve recovery from training sessions. The bright and colourful veggies in this stir fry are packed with fiber aiding digestion and gut health.
The Benefits of Protein
Protein is one of the three essential nutrients needed to support overall health, and essential for muscle growth and repair. Teen athletes who are growing in addition to their high levels of physical activity require more protein than their less active peers.
The chicken mince in this stir fry provides high quality protein, helping to refuel and restore energy levels to kickstart the recovery process. A perfect meal for athletes to recover faster for optimum performance and overall health. The leftover
Protein
Including a variety of protein at meal and snack times helps to maintain an optimal intake of protein. Protein is an essential nutrient to nourish the body and help muscles repair and recover after training.
Include a variety of protein by eating a variety of the foods below!
Milk, Cheese, Yoghurt, Eggs, Fish, Lean meats, Quinoa, Legumes, Nuts, Tofu
Carbohydrates
Carbohydrates are the body’s main source of energy and important for any teen athlete is juggling sport, school and growth for optimal health and performance.
I love to pair this dish with basmati or brown rice for a balanced meal or change up the recipe with a thin rice noodle.
The Recipe
Ingredients:
5 cups basmati rice
3- 4 cloves of garlic or 1 tablespoon of crushed garlic
1 onion diced
1.2 kg of chicken mince
2 x Tablespoons of red curry paste
400g beans
250 g snow Peas
1 large broccoli
3 x Bok Choy
Juice from 1/2 a lime
1/4 cup of Soy sauce or add to preferred taste
1 teaspoon of fish sauce
Fresh chilli and coriander
Directions
Dice vegetables in preferred size
Stir fry onion and garlic in extra virgin olive oil
Add red curry paste and fish sauce
Add chicken and stir fry until cooked through
Squeeze lime over the chicken
stir through vegetables
Add chilli and coriander if you like it spicy!
TOP TIP: Prepare vegetables and cook meat in advance to streamline dinner preparation during busy weekdays.
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