Stir fry. Quick to make. Tasty. Healthy.
Chicken stir fry is really nice but requires minimum cooking skills, & lets you indulge afterwards without feeling guilty.
Stir fry’s easy to change according to your ingredients too: the marinade, meat, and veg can all be shifted around according to what’s available and your personal tastes, but the basic process remains the same.
Time: Under 40 minutes.
Health note: This is pretty much the healthiest dish I make regularly in terms of balancing speed to make, taste, and leaving lots of space for guilt free drink/dessert.
Weight Watchers note: This portion is only 8 Weight Watchers Pro Points but very tasty and will fill you up after a long day at work.
- Chopping board
- Measuring jug
- Low-fat cooking spray
- Chicken breast
- 2 mushrooms
- 1 broccoli stem
- 1 pepper
- Coriander (you can use dried coriander if that’s easier)
- Pinch of black pepper.
- ½ teaspoon mustard
- Juice ½ lime
- 1 garlic clove
- Ginger (around 1cm)
- (A pinch of Chinese Five Spice works well if you can get it)
- 2 teaspoons of runny-honey
- 1 tablespoon soy sauce
- 1 teaspoon corn flour.
First, make the marinade.
1. Add the mustard, lime juice, Chinese Five Spice, honey, soy sauce & corn flour to the measuring jug.
2. Chop the garlic and ginger and add them to the measuring jug.
3. Mix the contents of the measuring jug to form the marinade and put to one side.
4. Thinly slice the chicken
5. Slice the mushrooms
6. Slice the broccoli stem in to strips
7. Chop the coriander
1. Spray the wok with cooking spray
2. Fry the chicken strips until cooked (but not browned) and then put to one side
3. Stir the marinade then pour in to the wok – stir over the heat until it’s bubbling and thickened
4. Stir in the veg and season with black pepper, cooking for a few minutes
5. Return the chicken to the stir fry and mix in the coriander (ideally the veg will still have a little crunch)
Serve and eat.
Have a go yourself, let me know how you get on, and please share your own recipes. Take photos of your masterpiece and either send me a link or post them on Twitter and Tweet @scottcolfer. Happy cooking!