Chicken and vegetable stir-fry

    Chicken and vegetable stir-fry

    4saves
    32min


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    About this recipe: The white breast meat of chicken is exceptionally low in fat and cholesterol. This dish has plenty of vegetables.

    Ingredients
    Serves: 4 

    • 2 skinless chicken breast fillets, about 350 g in total
    • 2 teaspoons cornflour
    • 1/2 cup (125 ml) reduced-salt chicken stock
    • 2 tablespoons (30ml) salt-reduced soya sauce
    • 1 1/2 tablespoons (20ml) sunflower oil
    • 2 garlic cloves, finely chopped
    • 1 tablespoon finely chopped fresh ginger
    • 2 red or green capsicums, thinly sliced
    • 2 carrots, thinly sliced
    • 2 celery stalks, thinly sliced
    • 115 g button mushrooms, sliced
    • good pinch of freshly ground black pepper

    Directions
    Prep:20min  ›  Cook:12min  ›  Ready in:32min 

    1. Dry the chicken fillets with paper towels and cut off any fat. Cut each fillet across at an angle into very thin slices.
    2. In a small bowl, mix together the cornflour, stock and soya sauce. Set aside.
    3. Heat the oil in a wok or non-stick frying pan over high heat until a piece of capsicum sizzles when added to the oil. Add the garlic and ginger and stir-fry for 1–2 minutes or until lightly browned and fragrant.
    4. Add the chicken slices to the wok and stir-fry for 3–4 minutes or until browned and cooked through. Using a slotted spoon, transfer the chicken to a bowl.
    5. Allow the oil in the wok to reheat, then add the sliced vegetables. Stir-fry for about 4 minutes or until softened and lightly browned.
    6. Return the chicken and its juices to the wok and stir in the cornflour mixture. Cook, stirring, until the liquid comes to the boil and thickens slightly. Season with pepper, then serve.

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