EASY RECIPES -  EASY RECIPES dessert , EASY RECIPES FOR  WEIGHT LOSS

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Saturday, August 9, 2014

Chicken breast with Pak Choi & Broccoli


The chicken breast is one of the most nutritious and best -tasting parts of the chicken . A chicken breast is full of protein while being low in carbohydrates and fat .Depending on the way it is cooked , chicken breast can also be low in calories while providing many of the vitamins and other nutrients you need every day .

Benefits of broccoli
powerful antioxidant : Of all the cruciferous vegetables , broccoli stands out as the most concentrated source of vitamin C , plus the flavonoids necessary for vitamin C to recycle effectively .Also concentrated in broccoli are the carotenoids lutein , zeaxanthin and beta- carotene , other powerful antioxidants .

Bone health: Broccoli contains high levels of both calcium and vitamin K , both of which ore important for bone health and prevention of osteoporosis .

Cholesterol reduction : Like many whole foods , broccoli is packed with soluble fiber that draws cholesterol out of your body .It is a good carb and is high in fiber , which aids in digestion , prevents constipation , maintains low blood sugar , sugar and curbs overeating .

                                                                          
Ingredients
 Serves 4
175g/ 6 oz broccoli 
1 tbsp peanut oil                                                                              
2.5cm/1 inch piece fresh
ginger  , finely grated
1 fresh red Thai chilli , deseeded
    and chopped 
2 garlic cloves , crushed 
1 red onion , cut into wedges
450 g  skinless , boneless
   chicken breast , cut into thin strips
175 g/ 6 oz pak choi , shredded
115 g/ 4 oz baby corn , halved
1 tbsp light soy sauce
1 tbsp Thai fish sauce
1 tbsp chopped fresh coriander
1 tbsp toasted sesame seeds

Method
1 . Break the broccoli into small florets and cook in a saucepan of lightly salted boiling water for 3 minutes .Drain and set aside .

2 . Heat a wok over high heat until almost smoking , add the oil , then add the ginger chilli and garlic .Stir fry for 1 minute. Add the onion and chicken and stir fry for further 3-4 minutes , or until the chicken is sealed on all sides .

3 . Add the remaining vegetables to the wok , including the broccoli , and stir fry the vegetables for 3-4 minutes or until tender .

4. Add the soy and Thai fish sauces to the wok and stir fry for a further 1-2 minutes , then serve at once , sprinkled with the coriander and sesame seeds .

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