- 0:25 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
Use the best of Spring produce to create this delicious chicken stir-fry meal.
Ingredients
- 500g chicken stir-fry strips
- 3 garlic cloves, crushed
- 4cm piece fresh ginger, peeled, finely grated
- 1 tablespoon sweet soy sauce
- 2 tablespoons blanched almonds
- 2 1/2 tablespoons peanut oil
- 2 zucchini, trimmed, cut into batons
- 4 yellow squash, quartered
- 1 bunch choy sum, leaves and stems separated, roughly chopped
- 2 tablespoons oyster sauce
- 1 long red chilli, thinly sliced
- Steamed jasmine rice, to serve
Method
- Step 1Combine chicken, garlic, ginger and soy sauce in a medium bowl. Toss to coat.
- Step 2Heat a wok over high heat until hot. Add almonds. Stir-fry for 3 to 4 minutes or until golden. Transfer to a bowl.
- Step 3Add 1 tablespoon oil to wok. Swirl to coat. Add half the chicken. Stir-fry for 2 to 3 minutes or until golden. Transfer to a plate. Repeat with 1 tablespoon oil and remaining chicken.
- Step 4Add remaining oil to wok. Swirl to coat. Add zucchini and squash. Stir-fry for 2 to 3 minutes or until golden and just tender. Return chicken and any juices to wok. Add almonds, choy sum stems, oyster sauce and chilli. Stir-fry for 2 to 3 minutes or until chicken is cooked through. Add choy sum leaves. Stir-fry for 1 minute or until leaves have wilted. Serve with steamed rice.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1383 kj
Energy
17g
Fat Total
3g
Saturated Fat
5g
Fibre
34g
Protein
74mg
Cholesterol
941.9mg
Sodium
5g
Carbs (sugar)
7g
Carbs (total)
All nutrition values are per serve
Notes
Ensure wok is kept hot while stir-frying. Cooking the chicken in batches helps the wok maintain a high temperature and allows the outside of the chicken to seal.
- Author: Lucy Nunes
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
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