It’s difficult to create a dish that is quick, simple and nutritionally beneficial. What’s even more difficult is to create a healthy dish that’s actually delicious. When creating this dish, the aim was to load a pile of superfoods on a single plate that had enough texture and flavour to enjoy and to make it in a jiffy for those crazy weekdays when you can’t spare much time on meal preparation.
Asian people are well known for longevity and good health and I think that Asian cuisine has a lot to do with that. The base of the powerhouse plate is Udon noodles, topped with protein and stir fried veggies that add texture and garnishes that give crunch and health benefits.
Enough banter, here’s how we did it:
– 400g of precooked Udon noodles
– 1 carrot, julienned.
– Half a stick of celery, thinly sliced.
– 1 head of broccoli
– Half a punnet of button mushrooms.
– Half an onion.
– A handful of mini corn cobs.
– A handful each of green and red pepper
– 1 red chilli
– 1 green chilli.
– coconut oil.
– 1 teaspoon of crushed ginger and garlic
– 3 skinless chicken breasts
– olive oil,
– 1 teaspoon of chili flakes,
– 1 teaspoon of cayenne pepper
– 1 tablespoon of soy sauce.
– sesame seeds
– chopped coriander
1. Chop up all the veg.
2.Marinate chicken breasts in chilli flakes, cayenne pepper, olive oil and soy sauce.
3. Sizzle and cook the chicken in coconut oil and set aside.
4. In the same pan, sauté the onion in coconut oil.
5. Stir in crushed ginger and garlic and add the mushrooms.
6. Once the mushrooms are cooked, add in the rest of the vegetables and two tablespoons of soy sauce and cook until vegetables are softer.
7. Toss in a bag of pre-cooked udon noodles and add more soy sauce if desired, but this isn’t necessary.
8. Add in your cooked chicken, give it one last toss and it’s ready to serve.
9. Garnish with sesame seeds and sliced coriander for a finishing touch.
Here are some facts about some of the nutrient-dense superfood ingredients used in this powerhouse plate.
Sesame seeds help to regulate cholesterol and we packed with vitamins, minerals and phytosterols that aid the immune system.
Coriander is a source of Vitamin K, A and C and packed with antioxidant properties.
Chicken is high in complex proteins, which support muscle recovery and repair.
Soy sauce provides niacin, managnese and the mood-enhancing amino acid, tryptophan.
Garlic contains allicin which had antibacterial, antifungal and antiviral properties.
Carrots are one of the most powerful antioxidants on earth, with exceptionally high levels of Vitamin A and beta-carotene.
Mushrooms are loaded with essential nutrients such as selenium and Vitamin D.
Coconut oil is the richest source of lauric acid, which boosts immunity and fights disease.