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Chicken & Edamame Bean Stir Fry

May 22, 2018

For a super quick and healthy supper option, why not try this chicken stir-fry. It is packed with protein, immune-boosting foods such as garlic & ginger and an amazing nutty flavour from the shiitake mushrooms. Brown rice would go really well with this dish.

 

I've only just started to cook with Edamame beans, and I think they are an excellent addition to any meal. They have lots of nutritional value; they are a complete source of protein, containing all the essential amino acids needed in the diet; high in the good fats, including omega-3 alpha-linolenic acid; and contain isoflavones – the most predominant in edamame being genistein which contains antioxidant properties that inhibit the growth of cancer cells. Other nutrients include vitamin E, thiamin, riboflavin, niacin, B-6, pantothenic acid, choline, magnesium, phosphorus, potassium, zinc, copper, and manganese.

 

This can be cooked in less than 30 minutes, perfect for a mid-week supper!

 

 

Serves 2

 

Ingredients:

 

  • 2 chicken breasts, sliced into strips

  • 1/2 cup of edamame beans, cooked

  • Olive oil

  • Knob of butter

  • 2 garlic cloves, thinly sliced

  • Thumb-sized piece of fresh root ginger, thinly sliced

  • 3 spring onions, sliced

  • 120g Shiitake mushrooms, washed

  • 1 bell pepper, sliced

  • 1 tbsp soy sauce

  • Chicken stock pot

  • Salt & pepper

 

 

Method:

 

  1. Start by cooking your edamame beans. I use frozen edamame beans, which you can either boil or steam, according to the pack instructions. Place to one side.

  2. Whilst the beans are cooking, heat a glug of olive oil and the butter in a large frying pan and cook the chicken strips for five minutes on a high heat until browned all over. Remove from the pan and place to one side.

  3. Using the same pan, add the garlic, ginger, spring onions, shiitake mushrooms and the sliced pepper. Cook for 3 mins.

  4. Then add in your cooked chicken strips and edamame beans. Give this all a good mix and add in the soy sauce, chicken stock pot and salt & pepper. Continue to stir-fry over a medium to high heat for 3-4 mins, ensuring that the chicken is cooked through.

 

 

And enjoy!

Kesar

 

 

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