Chicken, Ginger and Rainbow Vegetable Stir-fry

A quick and tasty dinner for super tired children and parents at the start of the summer holidays. Packed with different coloured vegetables, to help your children eat the rainbow. I have added garlic and ginger to help boost their immune system and garnished with sesame seeds and cashew nuts to boost their healthy fats. You can switch the chicken to prawns or Quorn.

2 tsp sesame oil or other vegetable oils

2 garlic cloves, crushed

1 heaped teaspoon of chopped fresh ginger

4 chicken thighs, skinless, boneless, sliced

1 carrot, peeled and chopped into matchsticks

1 small broccoli, cut up into small florets

1 courgette, finely chopped

6-8 mushrooms, sliced

100g frozen sweetcorn

1 red pepper, deseeded, finely chopped

1 tbsp low-salt soy sauce

1 tsp honey (optional)

225-250g Noodles

Cashew Nuts & Sesame Seeds (optional, avoid if you have a nut allergy)

Method

Place a large frying pan over a low heat, add the sesame oil and fry the garlic and ginger for 1 minute, then ad the chicken and soy. Cook for 2-3 minutes.

Add the mushrooms, broccoli, courgette, and carrots, and cook for 10 minutes.  

Add the honey, peppers and sweetcorn and cook for 2-3 minutes or until all the vegetables are soft.

Cook the noodles according to the packet.

Add the cooked noodles to your stir-fry and combine all the ingredients, garnish with a handful of cashew nuts and sprinkle some sesame seeds if there are no nut allergies.

Enjoy!

🌈Why is it important for our kids to Eat The Rainbow?🌈

The colour pigments we see in plants are beneficial compounds, called phytonutrients. They naturally protect plants from disease and it is now believed when we eat the different colours in plant foods, referred to as the nutrition rainbow, they also protect us from disease.

🌈How can the different colours in plant food help our children?🌈

Red – soak up free radicals that cause oxidative stress that can lead to inflammatory diseases, helps support skin health.

Yellow/orange – eye health and vision, sun protection, immunity

Green – healing, detoxification, immunity, supports digestion, energy

Purple/blue – anti-inflammatory, brain health, positive mood, memory,

Brown/white – detoxification, hormone balance, anti-inflammatory.