07712 018055 /  lesley@lesleymitchellfitness.co.uk

Spicy Chicken Stir Fry

Stir frying is a very quick & healthy way of cooking incorporating lots of vegetables as well as protein into your meal. 

Cooking time 20 mins

Serves: 4              Carbs: 60
Cals: 529              Sugars: 13
Fats: 6                Fibre: 6
Saturates: 1        Protein: 45

For a change rather than adding noodles try using 400ml low fat coconut milk – cals = 425 (served with some plain boiled rice to soak up the sauce – 40g uncooked = 140 cals).

Spray Oil

475g chicken breast – skinned, cut into strips / cubed

1/2 onion – finely sliced

3 spring onions

1/2 carrot, peeled

1 pepper – any colour (not green)!

2 garlic cloves – sliced

broccoli florrets

1 inch ginger, finely grated

3 x 150g packs straight to wok noodles

2 tbsp soy sauce

1 egg – medium, beaten

Marinade

1tsp chilli flakes

2tsp Chinese five spice

1tsp ground ginger

2tsp brown sugar

1tbsp honey

2tsp groundnut oil

  1. Put all the marinade ingredients together in a large bowl, mix well – if necessary add 1 tsp water to make into a paste
  2. Add chicken, give a good stir so marinade coats the chicken, cover with cling film leave in fridge minimum 30 mins (overnight is better).
  3. Put broccoli florets in pan & bring to boil – drain immediately (reserving some of the cooking water)
  4. Finely slice white part of spring onion.
  5. Thinly slice carrot, pepper, garlic, into matchstick sized pieces, chop the green part of the spring onion.
  6. Heat wok over medium – high heat, using spray oil.
  7. When wok is hot add the chicken – you might need to do this in batches as you want the chicken to be sealed quickly rather than stewing.
  8. Remove cooked chicken & put to one side.
  9. Using spray oil re-heat wok then add onion & carrot stir fry, then add garlic & ginger before adding broccoli, peppers & white part of spring onion.  After 30 seconds or so add the green part of the spring onion.
  10. ***Add noodles & carefully break up & mix with the vegetables – you may need to add some of the reserved cooking water at this point just to help break up the noodles & keep everything from sticking!
  11. Add soy sauce & stir well before returning the cooked chicken to the wok.
  12. When everything is really hot & cooked thoroughly add the beaten egg to the wok (omit egg if using coconut milk), mix well ensuring it doesn’t catch on the bottom.
  13. Serve in bowls with chopsticks!!!

*** if not using noodles at this point add the coconut milk to wok, stir well ensuring all vegetables are coated before adding the cooked chicken