Chicken & Spring Vegetable Stir-Fry Serves 4 | Prep 10 min | Cooking 15 min Nutrition Information Per Serving Calories (kcal) 400 Carbohydrate (g) 58.4 Protein 27.9 Fat (g) 6.2 Fibre (g) 3.8 Fruit and Veg 1.0 Stir fried chicken with fresh spring vegetables cooked in Sharwoods Black Bean Sauce - served with noodles. Quick and extremely easy... Plus one serving provides a portion of your 5-a-day fruit and veg quota! Ingredients 100g Broccoli 100g Baby Sweetcorn 2 Chicken Breast Fillets (approx 150g each) 1 Bunch Spring Onions 2 Medium Carrots 1 tbsp Olive Oil 34g Ginger 4 Blocks Medium Egg Noodles, Sharwoods (65g each ) 1 Jar Black Bean Stir-Fry Sauce, Sharwoods Method Bring a large saucepan of water to the boil, add the noodles, return to the boil and simmer for 4 minutes (or per pack instructions). Drain and keep warm. Meanwhile : - Slice the chicken breasts into 1 chunks; - Cut the broccoli into florets; - Peel the ginger and cut into matchsticks; - Trim and diagonally slice the spring onions; - Peel the carrots and cut into matchsticks. Bring a second pan of water to the boil and blanch the broccoli and sweetcorn in the water for 2 minutes. Drain well. Heat ½ tbsp oil in the wok until smoking then add the chicken and stir-fry for 7-8 minutes (or until golden. Transfer to a plate and keep warm. Heat the remaining oil in pan and add the ginger, spring onions and carrots and stir-fry for 2 minutes. Stir in the broccoli and sweetcorn and stir-fry for a further 2 minutes. Return the chicken to the pan, add the noodles and black bean sauce. Stir to coat and heat through. Serve immediately!
Posted on: Tue, 28 Jan 2014 09:02:06 +0000
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