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Healthy Chicken Stir Fry Meals With Noodles
Walking is a good form of exercise, and you can do it almost anywhere. However, even though exercise is a major component of staying in shape, diet also plays a key factor. One of the places where I have always done well with nutrition is by eating a variety of fruits and vegetables. So how do you get a kid who does not like vegetables to eat more? Try making dishes that are easy and fun to prepare, such as chicken stir-fry with lots of vegetables and noodles. In this hub I will discuss how to make a chicken stir fry that uses Ichiban soup as a base. Top Ramen or another kind of noodle soup would also work, but keep in mind this dish is very quick, tasty, full of vegetables, protein, and even nutritious. Also, since the HubMob health week began I have lost three pounds because I stopped drinking soda and eating sweets, so I have been focusing on making super satisfying meals to steer myself away from sweets. Stirs frys are sensational, and the lean protein from the chicken and the healthy carbs from the vegetables help me to feel full without over eating. Pull up a chair to get more ideas on how to make fun and healthy chicken stir fries.
Step 1: Sauté The Chicken Breast.
Use a cutting board to cut up two chicken breasts into small bite size pieces. If you are vegetarian you can use tofu in place of chicken as I demonstrated in a previous hub. I prefer to buy a frozen package of chicken because I am unable to eat an entire tray of chicken before the expiration date. In the past to save money I have bought a fresh tray of chicken breast and then froze the individual pieces when I got home. There are 120 calories in a four ounce serving of chicken breast, but only 35 for these calories come from fat. In total a four ounce serving of chicken breast constitutes about five percent of your daily alloted fat intake according to the FDA, so lean meats such as chicken breast are a good source of protein for those concerned about high fat foods. Sauté the chicken breast by drizzling a little bit of olive oil in the pan. Olive oil has 120 calories per tablespoon serving and all of these calories come from fat, but this is a healthy form of fat when used in moderation. Use a restricted amount if you are concerned about calories and fat.
Step 2: Add Water And The Ichiban Noodles
Add some water and then the Ichiban noodles to the pan once the chicken is partially cooked through. Next, add the mushrooms and use a bamboo spatula to cut up the mushroom in the pan, which is a great time saver! A package of Ichiban noodles contains three servings at 160 calories each. There are 70 calories from fat per serving, but the great thing about this recipe is all of the noodles, mushrooms, and other vegetables will stretch this way out. Once I was finished making the dish I had about eight small servings. There are 533 mg of sodium per serving of Ichiban noodles, but this can be cut down by only adding part of the flavoring package. I decided to add the whole thing since the noodles were only one part of the stirfry and the vegetables stretched it out.
Step 3: Add The Bean Sprouts
Add an entire package of bean sprouts to simmer in the soup. I cook this dish until all the water sizzles away, but cook for a shorter period of time if you prefer a soup. Beans sprouts are a low calorie food with about nine calories per one ounce serving. Also, beans sprouts have zero grams of fat and .9 grams of protein per serving. I love the crunch of bean sprouts and these are one of my favorite vegetables. At this point I also like to add some crushed up organic peppers from my mom's garden, especially since I prefer all dishes on the spicy side. This is completely optional if you prefer a less spicy dish, but adding peppers compensates for adding less of the Ichiban flavor packet if you decide to to do this.
Step Four: Add A Bag Of Frozen Peas And Carrots
Since this is a vegetable stir fry I decided to add any vegetables on hand. In my freezer I had a package of frozen carrots and peas, so this is what I added to the stir fry. As I said I allow all the liquid to simmer away and turn this dish into a stir fry, but you can try it as a soup if you rather. By cutting the amount of the flavor packet added to this dish you can even make it into a lower sodium meal, or use a type of noodles that have even less sodium. I enjoy the flavor of Ichiban noodles and these have been a favorite of mine since I was a child. Ichiban noodles tend to be more popular in other countries such as Hong Kong, Canada, and Japan, but I prefer the flavor of these noodles over the more popular Top Ramen. Nevertheless, Top Ramen also make a good base for a stir fry in a pinch, and this is a simple recipe children and college students will enjoy making. Once the broth has cooked off I stir fry and serve warm. This is a lovely dish, nutritious, and very cost effective. However, do not just sit around after eating your stir fry, get up and do the dishes or go for a walk after lunch. Staying in shape is about making small changes such as eating more nutritious meals and exercising.