By Anonymous Beer
Aromatic chicken and green vegetable stir-fry
recipe by Anthony worrall Thompson
Updated at: Thu, 17 Aug 2023 14:02:16 GMT
Nutrition balance score
Great
Glycemic Index
49
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories322.5 kcal (16%)
Total Fat10.9 g (16%)
Carbs23.4 g (9%)
Sugars8.4 g (9%)
Protein31.1 g (62%)
Sodium790.1 mg (40%)
Fiber3.1 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
450gboneless skinless chicken pieces
3 Tbsplight soy sauce
cornflour
2 Tbspdark muscovado sugar
1 tsproot ginger
2garlic cloves
dried chilli flakes
8spring onions
2 Tbspdry sherry
1 Tbsprice wine vinegar
150mlchicken stock
225gmixed green vegetables
2 Tbspsunflower oil
1 Tbspfresh coriander
2 Tbspfresh basil
salt
freshly ground black pepper
rice
broccoli
chinese leaves
chinese five spice
Instructions
Step 1
Cut the chicken into 5 mm (1/4 in) slices.
Step 2
Combine half the soy sauce, half the cornflour and half the sugar in a bowl.
Step 3
Fold in the chicken slices and mix well to coat.
Step 4
Marinate for at least 5 minutes and up to 12 hours covered with cling film in the fridge.
Step 5
Mix together the ginger, garlic, chilli and spring onions in a bowl and set aside.
Step 6
Place the remaining soy sauce and sugar in a jug with the sherry or rice wine, vinegar and stock, stirring to combine.
Step 7
Set aside.
Step 8
Bring a large pan of salted water to the boil.
Step 9
Blanch the vegetables until just tender: as a guide, the asparagus for 3 minutes, Chinese leaves and broccoli for 2 minutes and sugarsnap peas for 1 minute.
Step 10
Heat a wok until smoking.
Step 11
Add half the oil and fry the marinated chicken for 2-3 minutes until well sealed and lightly browned.
Step 12
Tip out on to a warmed plate and keep warm.
Step 13
Add the remaining oil and increase the heat.
Step 14
Add the ginger and garlic mixture and stir-fry for 1 minute, then pour in the soy and stock mixture and bring to a simmer.
Step 15
Combine the remaining cornflour in a small bowl with a little water to form a paste, then stir into the wok.
Step 16
Cook for 30 seconds or until the sauce becomes glossy and thickens.
Step 17
Season to taste
Step 18
Return the chicken to the wok with the blanched vegetables, corisnda and basil, and heat through.
Step 19
Serve immediately on warmed plates with rice or noodles.
Notes
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