The secret to perfect stir-fries lies in remembering the wok cooks quickly at very high temperatures. All that’s required is a quick sizzle, a little shake and a gentle stir for an aromatic Asian feast.
Ingredients
- 85g (1/2 cup) whole blanched almonds
- 2 1/2 tablespoons peanut oil
- 1/2 bunch bok choy, washed, cut into 8cm lengths
- 1 bunch choy sum, washed, cut into 8cm lengths
- 1 bunch Chinese broccoli, washed, cut into 8cm lengths
- 2 teaspoons soy sauce
- 1 brown onion, halved, cut into thin wedges
- 1 garlic clove, crushed
- 3 (about 550g) chicken breast fillets, trimmed, thinly sliced across the grain
- 2 tablespoons hoisin sauce
- Cooked jasmine rice, to serve
Method
- Step 1Heat a wok over medium heat. Add almonds and cook, stirring, for 1-2 minutes or until golden. Transfer to a bowl and set aside.
- Step 2Heat 2 teaspoons of oil in the wok over medium heat. Add the stems of bok choy, choy sum and broccoli and stir-fry for 1 minute. Add the leaves and stir-fry for a further minute or until just wilted. Add the soy sauce. Transfer to a bowl and cover with foil to keep warm.
- Step 3Heat 1 tablespoon of oil in a wok over high heat. Add the onion and stir-fry for 1-2 minutes or until softened slightly. Add the garlic and stir-fry for 1 minute or until aromatic. Transfer to a bowl. Add 2 teaspoons of remaining oil to the wok and swirl to coat the surface. Add half the chicken and stir-fry for 2-3 minutes or until browned and just cooked through. Transfer to a bowl. Repeat with remaining oil and chicken. Return all chicken and onion to the wok. Add the hoisin sauce and stir-fry over high heat for 1 minute or until combined and heated through.
- Step 4Place the Asian greens on serving plates and top with the hoisin chicken. Sprinkle with almonds and serve immediately with steamed rice.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1844 kj
Energy
25g
Fat Total
4g
Saturated Fat
8g
Fibre
41g
Protein
81mg
Cholesterol
526.51mg
Sodium
7g
Carbs (sugar)
11g
Carbs (total)
All nutrition values are per serve
- Author: Amanda Kelly
- Image credit: John Paul Urizar
- Publication: Australian Good Taste
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