It’s time to upgrade your Friday night stir fry dish – this recipe provides you with all those important nutrients to help your muscles recover after a week of training in the pool and gym.
National Centre Bath-based Olympic medallist and medley specialist Siobhan-Marie O’Connor brings you her ‘Zingy Chicken and Peanut Stir Fry’, and it ticks all the boxes!
Over to you Siobhan…
This recipe is the ‘complete’ stir fry with slow releasing carbs, high quality protein and it’s also packed full of vitamins: C, K and B – winning!
First thing’s first, make sure you’ve got all the required ingredients…
- 1 chicken breast
- 2 garlic cloves
- 1cm fresh ginger
- 3 florets of broccoli
- 1 tbsp. honey
- ½ red chilli
- 1 carrot
- 1 tbsp. peanuts
- 2 tbsp. soy sauce
- 1 tbsp. fish sauce
- 1 small bunch of coriander
- 75g dried egg noodles
These quantities will make a single portion so simple double up for each additional hungry mouth and if you’re coming to end of your taper week with British Champs starting next week, then have less noodles to reduce the carbs.
Let’s get you cooking…
- First step is to place your noodles into a bowl and cover with boiling water. Leave to soak for 10 minutes or until soft, then drain them and run under cold water.
- Next prepare the chicken breast, slice it into 1/2cm thick chunks. Then chop up the garlic, chilli and ginger. Peel and slice the carrot and chop up the broccoli.
- Grab your wok, get it on a medium heat and tip in the 1 tbsp of olive oil. Once it’s hot chuck in the chicken and leave it to cook for 2-3 minutes.
- Next, joining the chicken in the wok is the ginger, garlic, chilli and broccoli – let it cook for another minute or so.
- Add the remaining ingredients except the noodles and, you guessed it, another minute of cooking follows.
- Finally add the noodles to the work and toss it all together. Chop the coriander and sprinkle over the noodles to serve.