The trouble with kids is that if you say ‘you must eat 5 a day’, ‘you must eat your greens’……they can stick their heels in and REFUSE to have anything AT ALL to do with ‘healthy eating!! So finding new ways to introduce vegetables into their diet is important-it’s no good cooking dishes, however nutritious, if they don’t appeal to the little darlings.
Here is an easy supper dish you can rustle up in between activities and homework…using ‘super’ broccoli-a super food if ever there was one. I have packed in lots of vegetables, chicken and served it up with noodles-always good for a slurp. Try eating this with chopsticks for even more possibilities for hilarity. My top tip is to involve children in preparing their own food-they are much more likely to want to eat something they have made themselves. Participation depends on what you are cooking and age of the children but there is always some thing that can do help with such as cutting up the vegetables, setting the table, deciding the weeks menue or clearing away. Have a go with this recipe:
SUPER BROCCOLI SWEET CHILLI STIR FRY WITH NOODLES
2 ‘blocks’ egg noodles*
A little vegetable oil
2 uncooked chicken breasts cut into strips
1 small onion, peeled and sliced in rings
½ red pepper, seeded and sliced
2 handfuls of broccoli, cut into small ‘trees’-discard any tough stems
3 tbsp. sweet chilli sauce**
2 tbsp. tomato puree
- Cook the noodles according to the packet-usually in lots of boiling water for about 10 minutes. Drain and set on one side.
- Heat some vegetable oil in a wok and let it get very hot. Add the chicken and fry quickly-it should be sufficiently hot for the chicken to get a little crispy around the edges and golden brown in colour. (If you don’t do this at a high temperature the chicken can ‘boil’ in its juices and become tough). Add the sliced onion and cook for a few minutes. Keep moving the wok so that the onions don’t ‘catch’. Add the red pepper and fry for a few minutes and then add the broccoli. Put the lid on the wok, turn the heat down, and cook for about 5 minutes until the vegetables are soft but not overcooked. (add a little water if necessary)
- Mix together the sweet chilli sauce, the tomato puree and a little water. Add to the wok and stir well. Fill a bowl with noodles and top with the chicken and broccoli.
*These are dried noodles-they usually come in rectangular blocks and are easy to just drop into boiling water.
**Many of these sauces are quite mild (and you only use a little) so they are quite suitable for children or you could substitute with a sweet and sour sauce.