- 0:15 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
For this stir fry, you could replace chicken with 500g sliced turkey breast steaks or sliced pork leg steaks.
Ingredients
- 2 teaspoons cornflour
- 1/4 cup Massel chicken style liquid stock
- 2 teaspoons sesame oil
- 1/3 cup honey
- 1 tablespoon dark soy sauce
- 1 tablespoon vegetable oil
- 500g chicken breast fillets, thinly sliced
- 1 brown onion, cut into thin wedges
- 3cm piece fresh ginger, peeled, finely grated
- 1 bunch gai laan, trimmed, stems and leaves chopped
- 125g fresh baby corn, halved lengthways
- 1/2 bunch garlic chives, thinly sliced
- steamed jasmine rice, to serve
Method
- Step 1Place cornflour in a jug. Gradually add half the stock, stirring until smooth. Add sesame oil, honey, soy sauce and remaining stock.
- Step 2Heat a wok over high heat. Add half the oil. Swirl to coat. Stir-fry chicken, in batches, for 2 to 3 minutes or until just cooked. Transfer to a bowl.
- Step 3Heat remaining oil in wok. Add onion. Stir-fry for 2 to 3 minutes or until softened. Add ginger. Stir-fry for 1 minute or until fragrant. Add gai laan stalks and corn. Stir-fry for 2 to 3 minutes or until tender.
- Step 4Return chicken to wok. Add honey mixture, garlic chives and gai laan leaves. Stir-fry for 2 minutes or until sauce boils and thickens and chicken is cooked through. Serve with rice.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1404 kj
Energy
9g
Fat Total
2g
Saturated Fat
5g
Fibre
32g
Protein
74mg
Cholesterol
562.11mg
Sodium
27g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
- Author: Claire Brookman
- Image credit: Cath Muscat
- Publication: Super Food Ideas
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