Chicken & Vegetable Stir-Fry with Mango, Sesame & Brown Rice

Kcal: 630 |

P: 40 |

F: 20 |

C: 77 |

Fiber: 15

Ingredients

Chicken breast: 120g (4.2 oz, thinly sliced), Frozen peas: 100g (2/3 cup), Bell pepper (red): 75g (1/2 medium, sliced), Carrot: 75g (1 medium, julienned), Broccoli: 75g (1 cup, florets), Mango: 40g (2 tbsp, diced), Garlic: 3g (1 clove, minced), Ginger: 2.5g (1/2 tsp, grated), Soy sauce: 15ml (1 tbsp), Honey: 10g (2 tsp), Sesame oil: 5ml (1 tsp), Vegetable oil: 7.5ml (1 1/2 tsp), Cornstarch: 5g (1 tsp), Water: 30ml (2 tbsp), Sesame seeds: 5g (1 tsp), Green onion: 10g (2 stalks, chopped), Brown rice (dry): 30g (2 tbsp), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 30g dry brown rice according to package instructions (usually simmer in about 90ml water for 25-30 minutes, until tender; drain any excess water and set aside). 2. In a small bowl, whisk together 15ml soy sauce, 10g honey, 5g cornstarch, and 30ml water to make the sauce. 3. Heat 7.5ml vegetable oil and 5ml sesame oil in a large skillet or wok over medium-high heat. Add 120g thinly sliced chicken breast, season lightly with salt and black pepper, and stir-fry for 3-4 minutes until just cooked through. Remove chicken and set aside. 4. Add 3g minced garlic and 2.5g grated ginger to the pan, sautéing for 30 seconds until fragrant. Add 75g sliced red bell pepper, 75g julienned carrot, and 75g broccoli florets. Stir-fry for 2-3 minutes until vegetables are just tender. 5. Add 100g frozen peas and 40g diced mango, stir-frying for 1 minute. Return the chicken to the pan. 6. Pour in the sauce and cook, stirring, for 1-2 minutes until the sauce thickens and everything is well coated. 7. Remove from heat. Stir in 10g chopped green onion and sprinkle with 5g sesame seeds. 8. Serve hot, spooned over the cooked brown rice.

Menopause Benefits

This colourful stir-fry delivers sulforaphane from broccoli that activates Nrf2 pathways for cellular protection during menopause. Brown rice provides gamma-oryzanol that supports hormone balance through aromatase modulation. Chicken contributes carnosine, which supports muscle recovery and cellular rejuvenation. Peas deliver pisum saponins that support healthy cholesterol balance for cardiovascular wellness. Bell peppers provide luteolin that supports healthy inflammatory responses for joint comfort. Carrots contain falcarinol that supports immune cell communication for robust defence systems. Mango delivers beta-cryptoxanthin that supports skin elasticity through collagen synthesis. Ginger provides gingerols that support comfortable digestion through enhanced motility. Sesame oil contributes sesamol, which protects cellular DNA from oxidative damage. Garlic delivers alliin that converts to allicin, supporting cardiovascular wellness. Sesame seeds provide lignans that support healthy estrogen metabolism. This fibre-rich meal enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality.

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