Chicken Vegetable Stir Fry
A low-fat version of chicken vegetable stir fry.
Servings 4
Calories 374kcal
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)
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