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Chicken & veg stir-fry


Chicken & veg stir-fry

Black bean sauce & wholewheat noodles

Black bean sauce & wholewheat noodles

Serves 2

Cooks In20 minutes

DifficultyNot too tricky

Nutrition per serving
  • Calories 506 25%

  • Fat 11.6g 17%

  • Saturates 1.7g 9%

  • Sugars 18.6g 21%

  • Salt 1.5g 25%

  • Protein 30.7g 61%

  • Carbs 70.3g 27%

  • Fibre 10.6g -

Of an adult's reference intake

Ingredients

  • 1 clove of garlic
  • 4 cm piece of ginger
  • 1 fresh red chilli
  • 2 carrots
  • ½ a red onion
  • 1 red pepper
  • 80 g purple sprouting , or tenderstem broccoli
  • 80 g mixed mushrooms
  • 1 free-range chicken breast
  • 1 teaspoon Chinese five-spice
  • 1 tablespoon sesame oil
  • 1 teaspoon vegetable oil
  • 130 g baby corn
  • 80 g mangetout , or sugar snap peas
  • 2 wholewheat noodle nests , (130g)
  • 1 tablespoon reduced-salt soy sauce
  • 1 tablespoon black bean sauce
  • 1 teaspoon sesame seeds
  • a few sprigs of fresh coriander

Recipe From

Jamie and Jimmy's Friday Night Feast

By Jamie Oliver

Method

  1. Peel and finely chop the garlic and ginger, deseed and finely chop the chilli.
  2. Peel the carrots, halve lengthways, then finely slice. Peel the onion, deseed the pepper, then finely slice. Trim the broccoli (halving any thick stalks lengthways), wipe the mushrooms clean, trim the stalks and halve any larger ones.
  3. Cut the chicken into 1cm strips and toss in a bowl with the Chinese five-spice and sesame oil.
  4. Place a wok or large non-stick frying pan on a medium-high heat with the vegetable oil. Add the garlic, ginger and chilli, toss for 30 seconds, then add the chicken and stir-fry for 1 to 2 minutes more, or until golden.
  5. Add all the veg and stir-fry for a further 3 to 4 minutes, until the chicken is cooked through and the veg is tender but with a bit of bite.
  6. Meanwhile, cook the noodles in a large pan of boiling salted water according to the packet instructions.
  7. Use tongs to drag the noodles straight into the wok, then add the soy and black bean sauce and toss to coat.
  8. Divide between your plates, scatter over the sesame seeds and coriander, and dig in.


Watch the video: How to Make Perfect Chicken Manchurian Every Time (September 2021).