Easy Chicken Stir Fry
Change

Easy Chicken Stir Fry

Yes this is easy-peasy and at around 290 calories this is a good DIET meal that happens to deliver2½ portions of over5aday per serving. As can be seen the ingredients can be pretty much geared to what you have to hand although some would say the bean sprouts are de rigeur.
The time to prepare this dish of 30 minutes does not include the time to marinate the chicken. Do not stint on this - this is where the flavor comes from.
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer

Ingredients

2-serving
  1. 160 g chicken breast cubed / 6 oz .
  2. 400 g well mixed stir fry veg - choose from : / 14 oz .
  3. Baby corn • (frozen and blanched in boiling water or fresh)
  4. Bean sprouts • (fresh or canned)
  5. Bell peppers • (thin strips mixed colors)
  6. Broccoli • (frozen and blanched in boiling water or fresh, florets with stems)
  7. Cabbage • (shredded)
  8. Carrot • (matchstick size batons – cut from fresh or canned)
  9. Mushroom • (sliced fresh or canned button)
  10. Onion • (sliced)
  11. Red onion • (sliced)
  12. Scallion spring onion • / (halved then sliced lengthways)
  13. Water chestnuts • (frozen and blanched in boiling water or canned)
  14. 50 g egg noodles dry / 2 oz .
  15. 150 ml Soy Sauce Light / 5 fl . oz .
  16. Five 1 teaspoon Spice Mix (Chinese herbs)
  17. ½ teaspoon Chili Powder
  18. 1 teaspoon Garlic Powder
  19. ½ teaspoon Ginger Powder
  20. ½ teaspoon Pepper Szechuan (Ground)
  21. “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Method

30 mins
  1. Blank step
    Add Photo

    Put the chopped chicken in a bowl and cover with the (well mixed) marinade and leave in the icebox for at least an hour preferably several hours.

  2. Blank step
    Add Photo

    Bring a pan of water to the boil. Add the noodles, bring back to boil and turn down to a strong simmer for 5 minutes.

  3. Blank step
    Add Photo

    Liberally spray a wok or fry pan with the Spray2Cook and put on a high heat until bubbling. Separate the chicken from the marinade and add to the pan. Stir vigorously until the chicken pieces are browned all over. Ad the veg and spray liberally with Spray2Cook. Stir vigorously and spray again. Keep stirring for three minutes and then add the remaining marinade. Stir for a further 30 seconds then remove from the heat.

  4. Blank step
    Add Photo

    Remove noodles from heat, drain and divide between 2 bowls. Add stir fried chicken and vegetables and serve immediately.

Add Step

Cooksnaps

(0)
Cooksnap placeholder

Have you cooked this recipe?

Share your version with a Cooksnap photo

Share your Cooksnap