Helen RandellLow-fat chicken stir-fry
May 27th 2010 08:42
You know - I think I need to buy a wok. Can you believe I have made it this far - purchasing a food processor, spice grinder, rice cooker, preserves funnel, cake holder etc - without having a decent wok. So, I made this stirfry in a large frying pan, and it did work quite well, but I think I should make a wok purchase!
This recipe is taken from the CSIRO total wellbeing diet, which makes it packed full of veggies and low in fat. I was impressed that the flavours of the sherry and soy in the sauce came through and coated the ingredients nicely.
Chicken stir-fry with broccoli and capsicum
(serves 4)
1 head broccoli, broken into florets
2 tablespoons water
2 teaspoons dry sherry
1 tablespoon soy sauce
2 teaspoons cornflour
1 teaspoons sesame oil
1 tablespoon peanut oil
1 tablespoon freshly grated ginger
1/2 clove garlic, crushed
800g skinned chicken breast, cut into small pieces
1 onion, quartered
1 red capsicum, seeded and sliced
Bring a small saucepan of lightly salted water to the boil. Blanch broccoli for 2 minutes. Drain and cool under cold running water. In a cup mix water, sherry, soy and cornflour and set aside.
Heat a wok or large frying pan over medium heat. Add oils and when smoking, add ginger and garlic. Cook for a few seconds, stirring constantly, then add chicken and stir-fry for 6-8 minutes until chicken is cooked. Remove from wok and set aside.
Add onion and capsicum to wok and stir-fry for 5 minutes or until vegetables begin to soften. Add broccoli and toss to combine. Stir cornflour mixture, the pour into wok and stir over high heat until sauce has thickened. Return chicken to the wok and toss to combine and heat through.
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