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!

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

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Chicken Vegetable Stir Fry

Yield: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

A low-fat version of chicken vegetable stir fry.

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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 it 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 Serving Size: 1
Amount Per Serving: Calories: 374Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 89mgSodium: 1243mgCarbohydrates: 27gFiber: 6gSugar: 8gProtein: 38g

This site uses Nutritionix to provide estimated nutrition. 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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