British Garden Stir Fry: a CardioKit recipe share

... and CJBW's 'greatest creation ever'!

This is another recipe share from Christopher J. B. Wild, Clinical Physiologist at Royal United Hospital, Bath.

Here’s how he introduced it to us, ‘I have this for you. It’s my greatest creation ever, and is a lovely, healthy, post-workout meal’.

He may well be right. Here’s what the ‘Cooking Cardiologist’ has to say.,

‘Apart from tasting great, why is it so good from a cardiovascular health perspective?

Beans (and legumes in general) are associated with improved cardiovascular health. Basically people who eat beans or lentils regularly live longer and have fewer cardiovascular events  —  things like heart attacks and strokes. They are high in fibre and so avoid peaks in blood sugar, leading to improved sugar and fat metabolism’.

There’s much more to love than a handful of beans though. Why not test out Chris’ greatest recipe creation and comment below?




1 chicken breast
1 courgette, spiralized
125g broad beans
125g Edamame beans
1 shallot, diced
2 medium garlic cloves, finely chopped
2 tbsp extra virgin olive oil
salt and pepper to season

For the sauce:

2 small parsnips, peeled and chopped into small pieces
kale, one handful




For the sauce:

Begin to cook the parsnips in seasoned, boiling water and add the kale a couple of minutes before the parsnips are cooked.
Drain and blend in a food processor, adding small amounts of milk until a smooth, viscous mixture is obtained. Set the sauce aside.

Season and lightly fry the chicken breast in 1 tablespoon oil, then put it into the oven for 15-20 minutes.

Heat 1 tablespoon oil, then add the garlic and shallot, cooking both until golden.
Add the courgette and beans and cook them through, stirring continuously.
Add the parsnip sauce and warm through. Assemble your ingredients and enjoy.




  • Are these fresh beans or canned?
    What is the purpose of spiralising ?
    Anyone in Weston super Mare or Burnham on sea to join in some form of light exercise, I am a 70 year old male.

    HomerD, 25th March 2018 at 10:41 am -
    • Hi Homer, Chris here. The beans I used were fresh, as I feel they taste better, but there isn’t really a problem with using canned broad beans if you need to!
      Good luck in your search for exercise buddies!

      TheStudentPhysi, 26th March 2018 at 6:18 pm -
  • Sorry Homer, I forgot to address your question regarding spiralising.
    Whilst you don’t need to do it in order to make this dish, I did it to make up the noodle element of a traditional stir fry. If you don’t have a spiraliser, that’s no problem at all!

    TheStudentPhysi, 26th March 2018 at 8:07 pm -

Leave a Reply

Back to top