Chicken, kale & sprout stir-fry

Chicken, kale & sprout stir-fry

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(3 ratings)

Prep: 10 mins Cook: 20 mins

Easy

Serves 2
Brussels sprouts aren't just for Christmas- add them to a healthy noodle pot for extra nutrition and crunch

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal381
  • fat6g
  • saturates1g
  • carbs50g
  • sugars7g
  • fibre5g
  • protein36g
  • salt2.1g
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Ingredients

  • 100g soba noodle
  • 100g shredded curly kale
    Kale

    Kale

    kay-el

    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • 2 tsp sesame oil
  • 2 lean chicken breasts, skin removed and sliced into thin strips
  • 25g piece fresh ginger, peeled and sliced into matchsticks
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 red pepper, deseeded and thinly sliced
  • handful Brussels sprout, cut into quarters
    Brussels sprouts

    Brussels sprouts

    bruss-ell spr-ow-t

    The quintessential Christmas dinner veg, Brussels sprouts are throught to have been cultivated…

  • 1 tbsp low-sodium soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 2 tbsp rice wine or white wine vinegar
  • zest and juice 1 lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

Method

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

  3. 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.

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Comments, questions and tips

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catie74
3rd Dec, 2016
Lovely - I often don't bother with the noodles and sometimes replae the m with bean sprouts.
riorio
13th Oct, 2014
5.05
never thought i would enjoy using up sprouts that weren't covered in cheese and breadcrumbs but this really works!
chickens82's picture
chickens82
6th Jan, 2014
Wow delicious and easy! Omitted the Brussels sprouts, added mushrooms. Making this again
mrsbrown88
12th Dec, 2013
Just had this for tea, omitting the vinegar (only because I didn't have any) and still amazingly tasty! I'll make this again and again.
7daycicada
26th Nov, 2013
Great recipe - added more chilli for kick and you can stick in as many vegetables as you want.
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