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Healthy, Easy Stir Fry safe

broccoli, chicken and rice noodles for lunch!

By KendraLay

2009-10-10 13:10:48

From my blog, www.KendraLay.org I whipped up this quick, easy and healthy lunch in about 15 minutes this morning using items I had on hand. The following recipe is for one serving, but it could be easily doubled, tripled or quadrupled to feed more people. I hope to evoke envy in my lunch mates at school today! ;)

Prep time
Cooking time
Servings 1

Ingredients

Healthy Stir Fry Lunch

3 oz (dry) rice noodles (I used Thai Kitchen Brand)

1 medium to large broccoli crown, cut into florets

3 oz cooked chicken breast, cut into bite sized pieces

1 cup fresh parsley, chopped

1 green onion, sliced thin

1 tsp carraway seeds (or another spice of your choice, such as cumin seeds, or omit)

1/2 tbl olive oil

1/2 tbl toasted sesame oil

1 tbl Bragg’s Liquid Aminos or Tamari, more if needed (both are gluten free)

Sriracha Hot Sauce, to taste (optional, for those who like a little spice)

Instructions

1. Boil water with a pinch of added salt. Add rice noodles. Cook for 5 minutes. Add broccoli to noodle water and blanch for 1 minute. Drain broccoli and noodles in a colander.

2. Add sesame and olive oil to a pan. Heat on medium to low heat and add green onion. Cook for about a minute, taking care not to burn. Add cooked noodles and broccoli, along with the Liquid Aminos or Tamari. Add chicken breast and carraway seeds. Stir fry ingredients together for a minute or so. Add chopped parsley and stir fry a minute more. Add Sriracha sauce if using.

3. Transfer to your lunch pail and enjoy!

Category Main Dish
Cuisine Asian
Diet Choices Gluten Free, Casein Free
Tags asian cuisine broccoli chicken dinner lunch

 

  • curioduo
    Oct. 11, 2009

    I'll bet this would be really good with Tofu instead of chicken. Have you tried that?

    Reply to This Post
  • KendraLay
    Oct. 12, 2009

    I'm a little sensitive to soy so I haven't tried tofu. Bet it would be great for those who can eat it!

    Reply to This Post

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