British Rowing 

Chicken and peanut stir-fry

This easy stir-fry is nutrient-rich and the perfect meal to support your training!

Chicken and peanut stir-fry with noodles is a great way to include any leafy green vegetables that need using up. The chicken is also rich in niacin – see more below.

(serves one)

1 chicken breast
2 cloves garlic
1cm piece fresh ginger
3 florets broccoli
1 tbsp honey
1 tbsp olive oil
½ red chilli
1 carrot
40g peanuts
2 tbsp soy sauce
1 tbsp fish sauce
1 small bunch coriander
75g dried egg noodles

“An important health benefit of niacin is its role in producing energy from carbohydrates and fats"
How to make it

1. Place the noodles in a bowl, cover with boiling water and leave to soak for 10 minutes or until soft. Once soft, drain and run under cold water.

2. Slice the chicken breast into 5mm thick slices. Finely chop the garlic, chilli and ginger. Peel the carrot and cut into fine strips. Slice the broccoli florets.

3. Then heat a wok over a medium heat and add a tbsp of olive oil. Add the chicken and cook for 2-3 minutes.

4. Put the ginger, garlic, chilli and broccoli into the wok and cook for one minute.

5. Add the peanuts, honey, soy sauce and fish sauce and cook for a further minute.

6. Drop the noodles into the wok and toss well. Chop the coriander, sprinkle over the noodles and serve.

Nutritional content per serving

916 kcal
86g carbohydrate
57g protein
35g fat (6g saturated)

Why this recipe is good for rowers

Nutritionist Jacqueline Birtwisle says: “One chicken breast in this recipe provides 20mg of niacin which is more than 100% of the daily amount needed (17mg men and 13mg women).

“Niacin is a B vitamin. All the B vitamins are water-soluble, meaning that the body does not store them and any excess is lost in urine. Niacin helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body.

“One of the most important health benefits of niacin is its role in producing energy from dietary carbohydrates and fats.

“You can find niacin in other protein-rich foods such as peanuts (7.7mg in 40g) and sunflower seeds.”

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