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Stir-fry chicken
Chicken, mushrooms, water chestnuts, mange-tout and other vegetables are cooked together with sherry and soy sauce in this tasty dish.
What you need
- 2-3 skinless, boneless chicken breasts
- 45 ml vegetable oil
- 2 tsp sesame oil
- 5 salad onions, trimmed and chopped
- 100 g button mushrooms, wiped and sliced
- 4 small carrots, peeled and cut into very thin strips
- 1 red pepper, deseeded, cored and cut into thin strips
- 10 canned waterchestnuts, drained and sliced
- 50 g mange-tout, trimmed
- 1 tsp cornflour
- 150 ml chicken stock
- 3 tsp sweet sherry
- 1-2 tsp sesame seeds
Method
Cut the chicken into strips about 5 cm/2in long and 2.5cm/1in wide.
Heat 2/3 of the vegetable oil and the seasme oil in a wok or frying pan. Add the chicken and stir-fry for 5 min. Remove chicken with a slotted spoon.
Heat remaining oil and stir-fry the onions for 1 min. Add the mushrooms, carrots and pepper and stir-fry for 5 min.
Replace chicken in the pan with the water, chestnuts and peas. Continue cooking until chicken is almost tender.
Blend the cornflour with the stock, sherry and soy sauce. Add to the pan. Stir until slightly thickened.
Serve topped with sesame seeds.
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Preparation 20 minutes Cook 15 minutes Total 35 minutes -
Energy 322 kcal/serving Fat 4.02 g/serving Carbohydrates 59.95 g/serving Glycaemic Index 28 Glycaemic Load 4.26 
Serving suggestion
Rice or noodles.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1350 | 365 | 10475 | 8350 |
| Energy (kcal) | 322 | 87.4 | 2500 | 2000 |
| Protein (g) | 30.5 | 8.27 | ||
| Carbohydrate (g) | 17.4 | 4.71 | 345 | 275 |
| Fat (g) | 14.9 | 4.02 | 95 | 70 |
| Fat (saturated) (g) | 2.16 | 0.59 | ||
| Fibre (g) | 4.94 | 1.34 | ||
| Sodium (mg) | 342 | 92.8 | ||
| Salt (equivalent) (g) | 0.86 | 0.23 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 2282 | 617 | 800 |
| Vitamin B-12 (µg) | 0.46 | 0.13 | 1 |
| Vitamin B-6 (mg) | 0.95 | 0.26 | 2 |
| Vitamin C (mg) | 100 | 27.1 | 60 |
| Vitamin D (µg) | 25.3 | 6.86 | 266 |
| Vitamin E (mg) | 3.24 | 0.88 | 10 |
| Zinc (mg) | 1.61 | 0.44 | 15 |
| Calcium (mg) | 69.1 | 18.7 | 800 |
| Folate (mcg) | 54.1 | 14.6 | 200 |
| Iron (mg) | 2.60 | 0.70 | 14 |
| Magnesium (mg) | 63.7 | 17.2 | 300 |
| Niacin (mg) | 15.5 | 4.19 | 18 |
| Pantothenic acid (mg) | 1.67 | 0.45 | 6 |
| Riboflavin (mg) | 0.31 | 0.09 | 1.6 |
| Phosphorous (mg) | 325 | 88.1 | 800 |
| Thiamin (mg) | 0.25 | 0.07 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat 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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