Increasing Vegetable Intake & Using Leftovers: Stir fry

Following the recent media attention on having ten portions of fruit and vegetables a day, here’s a fast recipe that gives you at least 3 portions of vegetables and uses some Sunday dinner leftovers.  The nutritional guidelines haven’t changed, and remain to have ‘at least 5 portions of fruit and veg’… so don’t get hung up on numbers, just eat a little more veg!

To serve 4 in less than 15 minutes:


Cooked chicken (ours were leftovers from the weekend roast, so I guesstimate 150g)

300g frozen squid rings (defrosted)

2 red peppers (chopped)

1 onion (chopped)

130g baby sweetcorn (halved)

250g chestnut mushrooms (halved)

250g asparagus & tenderstem broccoli (halved)

1 tbsp rapeseed oil

1 tsp Chinese 5 spice powder

200g rice noodles

1 tsp reduced salt soy sauce

1 tsp fish sauce



  1. Heat pan/wok.  In a large bowl, combine chicken and vegetables with oil and Chinese 5 spice powder.  In a separate bowl, cover rice noodles with boiling water.
  2. Cook oiled-spiced chicken and vegetables in pan/wok over a high heat for 5 minutes.  Add defrosted drained squid rings and cook for 3 minutes.  Add drained rice noodles and stir through to combine with soy sauce and fish sauce.
  3. Divide between 4 plates and enjoy!



I had bought fresh veg so this cost me £2.13 per portion (£8.54 total).   If I used frozen veg, I’d save 43%: coming in at £1.22 per portion (£4.88 total). (N.B. I’ve not counted the chicken, oil, spices or sauces.)

Nutritional Value per portion:

352 calories, 24g  protein, 49g carbohydrate, 5g fat


4 thoughts on “Increasing Vegetable Intake & Using Leftovers: Stir fry

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