Ingredients (serves 4)
- 2 tbsp vegetable oil
- 200g tenderstem broccoli,
- stems cut in half
- 1 red pepper, deseeded and sliced
- 1 yellow pepper, deseeded and sliced
- ½ bunch spring onions, sliced
- 200g leftover roast chicken, chopped
- 1-2 cloves garlic, crushed
- 1 medium-hot red chilli (optional)
- 2cm piece root ginger, grated
- 2 tbsp crunchy peanut butter
- 2 tbsp soy sauce
- 250g (4 blocks) dried egg noodles, cooked according to instructions
1. In a wok or large frying pan heat the oil until hot. Stir-fry the tenderstem broccoli, red and yellow peppers and spring onions over a high heat for about three minutes, or until they are starting to soften.
2. Add the cooked chicken, garlic, chilli and ginger and fry for a further two minutes.
3. In a bowl mix the peanut butter and soy sauce, then pour into the wok, stirring well to coat everything.
4. Stir through the cooked noodles and serve immediately.
Peppers are packed with vitamins A and C, two powerful antioxidants. They work together to battle free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene, which may offer protection from some cancers. Peppers of all colours are a good source of dietary fibre.
This pungent, aromatic spice contains powerful compounds called gingerols, which act as anti-inflammatories. These compounds may also help prevent colon cancer. Ginger is also a good source of the minerals potassium, magnesium and copper.
Some people think it's a calorie-heavy food, and so it is if you eat it by the kilo, but in sane amounts it's a terrific food for triathletes. Its carbohydrate content gives an energy boost and its fibre content keeps you feeling full for longer and helps keep blood sugar in check. It's also rich in vitamin E, a powerful antioxidant.
Many thanks to tenderstem.co.uk for providing this recipe, which was printed in the June 2011 edition of Triathlete's World magazine.