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.

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!





I’ve got more 50+ Easy Chicken Recipes for you to enjoy – right click and open these other recipes in a new tab so that you can read them after this one!

Chicken & Vegetable Stir Fry | The Purple Pumpkin Blog
Chicken & Vegetable Stir Fry

Chicken & Vegetable Stir Fry

Yield: 4

Ingredients

  • 300g skinless chicken breast, visible fat removed, sliced into thin strips
  • 300g broccoli florets, sliced
  • 100g baby sweetcorn, halved lengthways
  • 180g mange tout
  • 100g 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

  1. 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)
  2. Heat a wok (or large frying pan) until very hot then add a few squirts of the oil spray
  3. Add the onions, and stir fry for a minute before adding the chilli and garlic
  4. Add the chicken strips and stir fry for a few minutes until the chicken is cooked through
  5. Remove the chicken from the pan and keep warm in the oven
  6. Re-heat the wok and spray some more oil spray
  7. Add the vegetables and stir-fry for a couple of minutes
  8. Add a splash of water and cover to allow the vegetables to cook through for about 5 minutes
  9. Place the chicken back in with the vegetables and pour over the other half of the marinade
  10. Mix everything together to warm through for a minute then serve immediately
  11. Serve with plain boiled rice or rice noodles (not included in the calorie count)

Notes

  • If following Slimming World this recipe is FREE when Food Optimising.
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 700

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