Chicken and vegetable stir-fry

Chicken and vegetable stir-fry

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Mouth-watering Asian flavours spring to life in this super-healthy and easy chicken stir-fry.

The ingredient of Chicken and vegetable stir-fry

  1. 2 tablespoons peanut oil
  2. 3 single chicken breast fillets, without tenderloins (about 200g each), trimmed, cut across the grain into thin strips
  3. 1 brown onion, halved, cut into thin wedges
  4. 1 red capsicum, halved, deseeded, cut into thin strips
  5. 1 large head (about 400g) broccoli, cut into florets
  6. 250g button mushrooms or mushroom caps, sliced
  7. 2 fresh red birdseye chillies, deseeded (if desired), thinly sliced
  8. 2cm piece fresh ginger, peeled, finely grated or chopped
  9. 2 garlic cloves, finely chopped
  10. 2 tablespoons salt-reduced soy sauce
  11. 1 1/2 tablespoons oyster sauce
  12. 1 tablespoon water
  13. 100g bean sprouts, trimmed (optional)
  14. Cooked jasmine rice, to serve

The instruction how to make Chicken and vegetable stir-fry

  1. Heat a wok over high heat for about 1 minute. (If you add the oil to a cool wok, it may burn while heating.) Add 1 tablespoon of the oil and swirl it around the wok to coat the entire surface. Heat for 30-60 seconds or until very hot (a slight haze will appear above the oil).
  2. Add half the chicken strips to the wok and stir-fry, tossing often, for 1-2 minutes or until the chicken is sealed and just cooked through. Transfer the chicken to a plate and set aside. Reheat about half the remaining oil and repeat with the remaining chicken.
  3. Add the remaining oil to the wok and heat over high heat until hot. Add the onion and capsicum, and stir-fry for 2 minutes. Add the broccoli and mushrooms, and stir-fry for a further 2 minutes. Add the chillies, ginger and garlic, and stir-fry for 1 minute or until aromatic.
  4. Return the chicken to the wok with the soy sauce, oyster sauce and water. Toss for about 1 minute or until the vegetables and chicken are coated with the sauce, and the vegetables are tender crisp.
  5. Remove the wok from the heat and toss through the bean sprouts. Serve immediately with the cooked rice.

Nutritions of Chicken and vegetable stir-fry

fatContent: 319.065 calories
saturatedFatContent: 12 grams fat
carbohydrateContent: 2 grams saturated fat
sugarContent: 6 grams carbohydrates
fibreContent: 5 grams sugar
proteinContent:
cholesterolContent: 42 grams protein
sodiumContent: 88 milligrams cholesterol

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