Peanut Satay Stir-Fry

November 06, 2018 at 10:57 AM

This Peanut Satay Stir fry is a staple for me and my partner, especially on those late working nights! I love stir fries. Everything just goes into a big wok, and you can use up any vege's that are almost past their expiry date. Here's a really easy and tasty stir-fry that is nutritionally balanced, and helps you get your 5+ of vege a day. You can make it high or low carbohydrate based on your needs (just reduce or leave out the rice noodles). Enjoy! x

Ingredients

  • 600g  Chicken or beef schnitzel
  • TbspPeanut Butter (heaped tbs)
  • Tbsp Olive, coconut oil, or sesame oil
  • Tbsp peanuts or cashews
  • Head of broccoli
  • 1-2 Large carrots
  • Capsicum
  • Large white onion
  • 2-3 cloves of garlic 
  • Any other vegetables you have in the fridge the need using up (e.g. cabbage, zucchini, mushrooms, cauliflower, beans, bok choy)
  • Cups Cooked rice noodles (just add hot water to the dry noodles and leave them to sit for 6-8mins)
  • ¼ Cup Tamari Sauce
  • Tbsp Liquid Honey
  • Chilli (optional)
  • Sesame seeds and coriander to garnish

 

Recipe

  1. To make the satay sauce, combine tamari, peanut butter, and honey. Mix together and set aside.

  2. Chop all non-starchy vegetable - set aside.

  3. Dice chicken or beef on a separate chopping board - set aside

  4. Heat oil in a non-stick wok (or a deep fry pan), and add the garlic, onion and chicken/beef.

  5. Sautee for 1-2 minutes and then add in the rest of the non-starchy vegetables and the peanut satay sauce.

  6. Whilst the vegetables are cooking, boil a jug of water, and pour hot water over the rice noodles in a heat-proof bowl. Leave to sit for 6-8mins.

  7. Keep stirring the vegetables in the wok until the carrot is cooked through (approx 15mins). Then remove from the heat. Drain the rice noodles, and serve next to the stir-fry OR add the noodles the wok and stir everything together before serving

  8. Garnish with coriander and sesame seeds

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Kimberley is a qualified nutritionist holding a Bachelor of Science in Human Nutrition and Exercise Sports Science from Massey University. She has developed a passion for whole food nutrition and uses a combination of evidence-based nutritional science and her own clinical and personal experience to offer solutions and guidance for a wide range of health goals.

To find out more about a nutrition assessment with Kimberley click here or to book click here.