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Stir Fry for the Picky Eater

Stir fries are customized veggies that can be enjoyed by both children and adults. The seasoning may vary a bit but the result is a colourful dish that tingles the taste buds and fills you up in a perfectly healthy manner.

So when my fussy eater said that he could not have the veggies cooked for lunch, stir fries was the solution.

One minute he said no to veggies and ten minutes later he was munching on a bowl of stir fries.

Since I only had broccoli and green bell pepper that was what I stir fried. A few pieces of boiled and shredded chicken added the protien punch.

Seasoning was merely mustard sauce and crushed black pepper. The sea salt rendered a slightly different taste compared to refined salt. IMG_0522

This is how my stir fried went as follows –


  • Broccoli – half cup
  • Capsicum – half cup
  • Shredded chicken – half cup
  • Mustard sauce – 1 tsp
  • Crushed black pepper
  • Olive oil – 1 tsp
  • Cumin seeds – half teaspoon (optional)
  • Salt to taste


Heat oil in a heavy bottom pan.

Add the washed brocolli, cubed capsicum and shredded chicken.

Add the crushed black pepper, salt and mustard sauce.

Cook on high flame stirring continously. After all it is a stir fried dish.

Stir fry for five minutes before you turn off the flame.

By now the veggies will be a bright and attractive colour and when you bite into one you will feel the crunch.IMG_0519

Tranfer into a plate or bowl and munch your way to healthy eating. Pair it up with whole wheat pita bread to enjoy it all the more.

This was a basic stir fry. You can add veggies like yellow and red capsicum, cabbage, beans, olives, zuchini.

The more colourful you make it the more appealing it looks and tastes.





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