Week 2-THURSDAY – DINNER Easy Chicken Stir-Fry
Serves 2 (each serving contains approximately 600 kcal)
|
Prep: Cook: |
5 minutes 45 Minutes |
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| Difficulty: | Easy | |
| Serves: | Serves 2 |
| Ingredients |
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| salt (optional) and freshly ground black pepper |
| 1 ½ teaspoons honey (7.5g) |
| 5 teaspoons reduced sodium soy sauce (25g) |
| 50g frozen peas |
| 2 tablespoons rapeseed oil (30g) |
| 2 teaspoons easy ginger (10g) |
| 100g wholegrain rice |
| 300g mangetout |
| 315g readymade stir-fry vegetable mixture (such as broccoli, mangetout & mixed vegetables) |
| 5 scallions |
| 150g baby corn |
| 225g stir-fry chicken strips |
directions
Slice the chicken into bite-sized pieces. Cut the baby corn into slices. Cut the scallions into slices.
Meanwhile, rinse the rice in a sieve and put in a pan with 300ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice.
Heat a wok or large non-stick frying pan. Add half of the oil and stir-fry the chicken for 5 minutes, tossing occasionally until the chicken is piping hot with no pink meat and the juices run clear and the rice is tender. Tip on to a plate.
Add the rest of the oil to the wok and swirl it around. Tip in the corn, scallions and ginger and stir-fry for 1 minute, then add the peas and stir-fry for another 1-2 minutes.
Fold in the vegetable stir-fry mix, cooked chicken pieces and rice, then sprinkle over the soy and honey. Season with pepper and stir-fry for 2-3 minutes until everything is piping hot and the vegetables are tender but still have crunch.
Divide the easy chicken stir-fry between bowls to serve.
