Following the recent media attention on having ten portions of fruit and vegetables a day, here’s a fast recipe that gives you at least 3 portions of vegetables and uses some Sunday dinner leftovers. The nutritional guidelines haven’t changed, and remain to have ‘at least 5 portions of fruit and veg’… so don’t get hung up on numbers, just eat a little more veg!
To serve 4 in less than 15 minutes:
Cooked chicken (ours were leftovers from the weekend roast, so I guesstimate 150g)
300g frozen squid rings (defrosted)
2 red peppers (chopped)
1 onion (chopped)
130g baby sweetcorn (halved)
250g chestnut mushrooms (halved)
250g asparagus & tenderstem broccoli (halved)
1 tbsp rapeseed oil
1 tsp Chinese 5 spice powder
200g rice noodles
1 tsp reduced salt soy sauce
1 tsp fish sauce
- Heat pan/wok. In a large bowl, combine chicken and vegetables with oil and Chinese 5 spice powder. In a separate bowl, cover rice noodles with boiling water.
- Cook oiled-spiced chicken and vegetables in pan/wok over a high heat for 5 minutes. Add defrosted drained squid rings and cook for 3 minutes. Add drained rice noodles and stir through to combine with soy sauce and fish sauce.
- Divide between 4 plates and enjoy!
I had bought fresh veg so this cost me £2.13 per portion (£8.54 total). If I used frozen veg, I’d save 43%: coming in at £1.22 per portion (£4.88 total). (N.B. I’ve not counted the chicken, oil, spices or sauces.)
Nutritional Value per portion:
352 calories, 24g protein, 49g carbohydrate, 5g fat