Spicy Chicken with Mushrooms and Aubergine Stir-Fry

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 medium aubergine, cubed
• 200g mushrooms (button or shiitake), sliced
• 1 red bell pepper, sliced (optional for extra colour)
• 2 cloves garlic, minced
• 1 thumb-sized piece of ginger, minced
• 2 green onions, sliced (white and green parts separated)
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp chilli paste or Sriracha (adjust to your spice preference)
• 1 tsp sesame oil (for flavour)
• 2 tbsp vegetable oil (for stir-frying)
• 1 tsp sugar (optional, to balance the heat)
• Fresh cilantro for garnish (optional)
• Steamed rice for serving (I added Mexican-style rice)

Instructions:

1. Prepare the Sauce: In a small bowl, mix the soy sauce, oyster sauce, chilli paste, sesame oil, and sugar. Set aside.
2. Cook the Chicken: Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the sliced chicken and stir-fry until lightly browned and cooked through (about 5-6 minutes). Remove the chicken from the skillet and set it aside.
3. Stir-Fry Vegetables: Add the remaining tablespoon of oil in the same skillet. Add garlic, ginger, and the white parts of the green onions. Sauté until fragrant, about 30 seconds.
4. Add the Aubergine and Mushrooms: Add the aubergine cubes and sliced mushrooms to the skillet. Stir-fry for 5-7 minutes, until the aubergine softens and mushrooms are golden. Add bell pepper if using, and cook for an additional 2 minutes.
5. Combine and Add Sauce: Return the cooked chicken to the skillet with the vegetables. Pour in the sauce and stir everything together, cooking for another 2-3 minutes until everything is well coated and heated through.
6. Garnish and Serve: Top with the green parts of the green onion and garnish with fresh cilantro if desired. Serve hot with steamed rice.

Why You’ll Love It:

• Spice Level: The chilli paste or Sriracha adds a kick that you can adjust to your liking.
• Balance of Flavors: The aubergine absorbs the sauce and spices well, while mushrooms add a deep, earthy flavour.

Nutritional Information (Per Serving)

Health Benefits of this Dish

1. Lean Protein: Chicken breast is a high-quality source of lean protein, essential for muscle maintenance, immune support, and hormone production. It also contributes to satiety, helping manage hunger throughout the day.
2. Low in Calories but High in Nutrients: At under 400 calories per serving, this dish provides a substantial amount of protein, fibre, vitamins, and minerals without being calorie-dense, making it suitable for weight management.
3. High in Fiber: Aubergine and vegetables are rich in dietary fibre, which promotes healthy digestion, helps stabilise blood sugar levels, and may contribute to improved heart health by helping lower cholesterol levels.
4. Rich in Antioxidants: Mushrooms, aubergine, garlic, and bell pepper (if used) all contain antioxidants that help fight inflammation and oxidative stress. These antioxidants are beneficial for heart health, immune function, and skin health.
5. Good Source of Vitamins and Minerals:
   • Vitamin C: This dish provides a significant amount of vitamin C, which is crucial for immune health, skin repair, and iron absorption.
   • B Vitamins: Chicken and vegetables offer B vitamins, particularly niacin (B3) and B6, which play vital roles in metabolism, energy production, and nervous system health.
   • Potassium: Potassium helps regulate blood pressure and maintain fluid balance in the body, contributing to heart and kidney health.
6. Healthy Fats: Small amounts of sesame and vegetable oil provide healthy fats that help in nutrient absorption, support brain health, and can have anti-inflammatory benefits.

Why It’s a Healthy Dish

This stir-fry combines lean protein, fibre-rich vegetables, and a balanced amount of healthy fats, making it nutritionally dense without excessive calories or sodium. The inclusion of spices and garlic not only enhances flavour but also brings health benefits, as these ingredients can support metabolism and have anti-inflammatory properties. It’s a complete, balanced meal that provides sustained energy, supports muscle repair, and contributes to overall well-being.