Easy Chicken Stir Fry

Name: Easy Chicken Stir Fry
Total time: 1800 s
Yield: 2-serving
Cuisine: Indian
Ingredients: 160 g chicken breast cubed / 6 oz .; 400 g well mixed stir fry veg - choose from : / 14 oz .; Baby corn • (frozen and blanched in boiling water or fresh); Bean sprouts • (fresh or canned); Bell peppers • (thin strips mixed colors); Broccoli • (frozen and blanched in boiling water or fresh, florets with stems); Cabbage • (shredded); Carrot • (matchstick size batons – cut from fresh or canned); Mushroom • (sliced fresh or canned button); Onion • (sliced); Red onion • (sliced); Scallion spring onion • / (halved then sliced lengthways); Water chestnuts • (frozen and blanched in boiling water or canned); 50 g egg noodles dry / 2 oz .; 150 ml Soy Sauce Light / 5 fl . oz .; Five 1 teaspoon Spice Mix (Chinese herbs); ½ teaspoon Chili Powder; 1 teaspoon Garlic Powder; ½ teaspoon Ginger Powder; ½ teaspoon Pepper Szechuan (Ground); “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Anny Plummer @cook_7822872

Pittsburgh, Pennsylvania

Yes this is easy-peasy and at around 290 calories this is a good DIET meal that happens to deliver2½ portions of over5aday per serving. As can be seen the ingredients can be pretty much geared to what you have to hand although some would say the bean sprouts are de rigeur.
The time to prepare this dish of 30 minutes does not include the time to marinate the chicken. Do not stint on this - this is where the flavor comes from.
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer @cook_7822872

Pittsburgh, Pennsylvania

Saved

Ingredients

30 mins

2-serving

160 gchicken breast cubed / 6 oz .
400 gwell mixed stir fry veg - choose from : / 14 oz .
Baby corn • (frozen and blanched in boiling water or fresh)
Bean sprouts • (fresh or canned)
Bell peppers • (thin strips mixed colors)
Broccoli • (frozen and blanched in boiling water or fresh, florets with stems)
Cabbage • (shredded)
Carrot • (matchstick size batons – cut from fresh or canned)
Mushroom • (sliced fresh or canned button)
Onion • (sliced)
Red onion • (sliced)
Scallion spring onion • / (halved then sliced lengthways)
Water chestnuts • (frozen and blanched in boiling water or canned)
50 gegg noodles dry / 2 oz .
150 mlSoy Sauce Light / 5 fl . oz .
Five 1 teaspoonSpice Mix (Chinese herbs)
½ teaspoonChili Powder
1 teaspoonGarlic Powder
½ teaspoonGinger Powder
½ teaspoonPepper Szechuan (Ground)
“ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Saved

Steps

30 mins

1

Put the chopped chicken in a bowl and cover with the (well mixed) marinade and leave in the icebox for at least an hour preferably several hours.
2

Bring a pan of water to the boil. Add the noodles, bring back to boil and turn down to a strong simmer for 5 minutes.
3

Liberally spray a wok or fry pan with the Spray2Cook and put on a high heat until bubbling. Separate the chicken from the marinade and add to the pan. Stir vigorously until the chicken pieces are browned all over. Ad the veg and spray liberally with Spray2Cook. Stir vigorously and spray again. Keep stirring for three minutes and then add the remaining marinade. Stir for a further 30 seconds then remove from the heat.
4

Remove noodles from heat, drain and divide between 2 bowls. Add stir fried chicken and vegetables and serve immediately.

Saved

Cooksnaps

Saved

Anny Plummer @cook_7822872

on October 27, 2015 17:26

Pittsburgh, Pennsylvania

I am a dieter! I try to stay off the SOFA (Sugar,Oils, Flour and Alcohol). I will post diet versions of recipes for feedback. Also I need more recipes. Help!

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Easy Chicken Stir Fry

Easy Chicken Stir Fry

Ingredients

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