Chicken & Vegetable Stir Fry

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I made this yummy Chicken and Vegetable Stir Fry a few days ago for our dinner. I kept it low in calories by only using a few sprays of a one-cal oil spray instead of oil, and using water to help steam the vegetables. I always watch our carb intake with meals, and this too helps with keeping calories low. I also bulk stir fry dishes out with vegetables.

A low-fat version of chicken vegetable stir fry.

The recipe that I’ve given makes enough for 3 to 4 servings – depending on how much you eat! The total calories for the whole dish is around 700 calories (not including rice or noodles) if you want to add a carb to your dish, I try to keep it to around 40g, rather than what the packet usually recommends as a serving (75g). Check packet for calorie count.

Of course, if you’re not counting calories, disregard info and enjoy this colourful and tasty chicken and vegetable stir fry!

It’s been a while since I posted a recipe so I hope you enjoy!

Here are more Chicken Recipes for you to enjoy. Right-click and open a new tab to read next.

Chicken Vegetable Stir Fry

The Purple Pumpkin Blog
A low-fat version of chicken vegetable stir fry.
No ratings yet
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Chicken Recipes
Cuisine Chinese
Servings 4
Calories 374 kcal

Ingredients
  

  • 300 g skinless chicken breast visible fat removed, sliced into thin strips
  • 300 g broccoli florets sliced
  • 100 g baby sweetcorn halved lengthways
  • 180 g mange tout
  • 100 g red bell pepper
  • 1 medium red onion halved and sliced
  • 1 red chilli deseeded and finely chopped
  • 2 garlic cloves crushed
  • one-cal oil spray

For the marinade

  • 3 tbsp dark soy sauce
  • 2 tbsp black rice vinegar
  • 2 tbsp Shaoxing rice wine
  • ½ tbsp Chinese five-spice

Instructions
 

  • Mix the marinade ingredients together in a bowl and then pour half over the chicken strips. Place in the fridge to marinate for about an hour (more if possible)
  • Heat a wok (or large frying pan) until very hot then add a few squirts of the oil spray
  • Add the onions, and stir fry for a minute before adding the chilli and garlic
  • Add the chicken strips and stir fry for a few minutes until the chicken is cooked through
  • Remove the chicken from the pan and keep it warm in the oven
  • Re-heat the wok and spray some more oil spray
  • Add the vegetables and stir-fry for a couple of minutes
  • Add a splash of water and cover to allow the vegetables to cook through for about 5 minutes
  • Place the chicken back in with the vegetables and pour over the other half of the marinade
  • Mix everything together to warm through for a minute then serve immediately
  • Serve with plain boiled rice or rice noodles (not included in the calorie count)

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Notes

  • If following Slimming World this recipe is FREE when Food Optimising.

Nutrition

Serving: 1 | Calories: 374kcal | Carbohydrates: 27g | Protein: 38g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Cholesterol: 89mg | Sodium: 1243mg | Fiber: 6g | Sugar: 8g

Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.

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