Thai stir-fry with green tea noodles

This recipe is full of aromatic, zingy flavours and is sure to become a family favourite.

Recipe extract from Healthy Eating to Reduce the Risk of Dementia by Margaret Rayman and Katie Sharpe, published by Kyle Books, RRP $24.99.

Ingredients:

100g broccoli florets
1 tablespoon rapeseed oil
1 red onion, very thinly sliced
1 leek, cleaned and shredded
2 carrots, cut into matchsticks
1 red and 1 yellow pepper, deseeded and sliced
100g kale or cavalo nero, leaves only, shredded
80g chestnut mushrooms, washed and sliced
250g cooked turkey or chicken
2 tablespoons toasted sesame seeds (optional)

For the noodles
Zest and juice of 1 lime
1 teaspoon palm sugar
2 teaspoons fish sauce
1 teaspoon sesame oil
1 tablespoon sweet chilli sauce
200g green tea noodles
30g chopped peanuts ½ red chilli, deseeded and very finely chopped (optional)

For the sauce
Zest and juice of 1 lime
1 teaspoon palm sugar
2 teaspoons fish sauce
1 teaspoon sesame oil
1 tablespoon sweet chilli sauce 

Directions:

  1. Blanch the broccoli florets in boiling water for 2 minutes. Drain.
  2. To prepare the noodles, mix together the lime zest and juice, palm sugar, fish sauce, sesame oil and sweet chilli sauce in a bowl. Cook the noodles according to the packet instructions.
  3. Drain and add to the bowl along with the peanuts and chilli, if using. Keep warm while you make the stir-fry.
  4. Heat the rapeseed oil in a wok over a high heat. Once very hot, add the onion, leek and carrots and stir-fry for 2 minutes. Add the drained broccoli, peppers, kale and mushrooms and stir-fry for a further 2 minutes. Add the cooked turkey or chicken and cook for a further minute.
  5. Mix the sauce ingredients together and pour into the wok.
  6. Once the sauce is bubbling, reduce the heat and toss gently to coat. Divide the noodles between four bowls, top with the stirfry, sprinkle over the sesame seeds (if using) and serve.

Tips:

Green tea noodles are available from Chinese or Asian supermarkets but soba or rice noodles work just as well.

Chosen as a source of: vitamins B6, C, E, folate, polyphenols
Per serving: 454 kcal; 13.8g fat; 2.3g saturated fat / 3.5 portions of fruit/vegetables

Also, try a warming pork and butterbean stew, a leek and butterbean pie or this hearty lentil and mushroom bake!