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Stir fry chicken
Chinese made at home is so much nicer... and quick to cook once you've done the preparation.
What you need
- 45 ml vegetable oil
- 2 tsp sesame oil
- 2-3 skinless bonless chicken breasts, cut into strips about 5 cm/2in long and 2.5cm/1in wide.
- 50 ml chopped salad onions
- 100 g button mushrooms, wiped and sliced
- 4 small carrots, peeled and cut into very thin strips
- 1 red pepper, de-seeded, cored and cut into thin strips
- 100 g canned waterchestnuts, drained and sliced
- 50 g mange-tout, trimmed
- 1 tsp cornflour
- 150 ml chicken stock
- 3 tsp sherry
- 1-2 tsp soy sauce
- 6 tsp sesame seeds
Method
Heat 2/3 of the vegetable oil, and the sesame oil in a wok or frying pan. Add the chicken. Stir fry for 5 min. Remove chicken with a slotted spoon.
Heat the remainng oil. Stir fry the onions for 1 min. Add the mushrooms, carrots and pepper. Stir fry for 5 min.
Replace the chicken in the pan with the water chestnuts and mange-tout. Cook until chicken is almost tender.
Blend the cornflour with the stock, sherry and soy sauce. Add to the pan. Stir until slightly thickened.
Serve immediately.
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Preparation 20 minutes Cook 15 minutes Total 35 minutes -
Energy 340 kcal/serving Fat 4.68 g/serving Carbohydrates 56.22 g/serving Glycaemic Index 29 Glycaemic Load 4.21 
Serving suggestion
Rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1429 | 400 | 10475 | 8350 |
| Energy (kcal) | 340 | 95.6 | 2500 | 2000 |
| Protein (g) | 30.9 | 8.66 | ||
| Carbohydrate (g) | 17.5 | 4.91 | 345 | 275 |
| Fat (g) | 16.7 | 4.68 | 95 | 70 |
| Fat (saturated) (g) | 2.42 | 0.68 | ||
| Fibre (g) | 4.91 | 1.38 | ||
| Sodium (mg) | 411 | 115 | ||
| Salt (equivalent) (g) | 1.03 | 0.29 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 2271 | 637 | 800 |
| Vitamin B-12 (µg) | 0.46 | 0.13 | 1 |
| Vitamin B-6 (mg) | 0.98 | 0.28 | 2 |
| Vitamin C (mg) | 95.4 | 26.7 | 60 |
| Vitamin D (µg) | 25.3 | 7.11 | 266 |
| Vitamin E (mg) | 3.33 | 0.94 | 10 |
| Zinc (mg) | 1.83 | 0.51 | 15 |
| Calcium (mg) | 93.8 | 26.3 | 800 |
| Folate (mcg) | 41.6 | 11.7 | 200 |
| Iron (mg) | 2.91 | 0.82 | 14 |
| Magnesium (mg) | 72.8 | 20.4 | 300 |
| Niacin (mg) | 15.5 | 4.36 | 18 |
| Pantothenic acid (mg) | 1.67 | 0.47 | 6 |
| Riboflavin (mg) | 0.31 | 0.09 | 1.6 |
| Phosphorous (mg) | 341 | 95.9 | 800 |
| Thiamin (mg) | 0.26 | 0.07 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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