Chicken and vegetable stir-fry recipe
Created by The Tesco Recipes team
After an easy, tasty way to get more veg into your diet? This chicken and vegetable stir-fry uses a gorgeous medley of red onion, carrot, peppers, celery, broccoli, mushrooms and bean sprouts, cooked with garlic, soy sauce and oyster sauce.
See method- Serves 4
- Takes 35 mins
- 360 calories / serving
Ingredients
- 3tbsp vegetable oil
- 3tbsp sesame oil
- 1 garlic clove, chopped
- 1 carrot, peeled and cut finely
- 1 small red onion, sliced finely
- ½ red pepper, deseeded and diced
- ½ yellow pepper, deseeded and diced
- 1 celery stick, chopped
- 250g broccoli florets, blanched
- 200g mushrooms, sliced
- 200g bean sprouts
- 2tbsp soya sauce
- 3 boneless, skinless chicken breasts, diced
- 3tbsp oyster sauce
- 2 chillies, finely sliced
Each serving contains
- Energy
- 1505kJ 360.0kcal
- Fat
- 19g
- Saturates
- 3g
- Salt
- 4.0g
- Sugars
- 8g
of the Reference intake
Carbohydrate 13.8gProtein 34.2gFibre 6.0g
Method
- Heat the wok until very hot then add 2 tbsp of vegetable oil and 2 tbsp sesame oil. Add the chopped garlic, carrots, onions, peppers and celery. Stir fry for 2 minutes, stirring constantly. Add the broccoli, mushrooms and bean sprouts. Add a splash of soya sauce. Remove the vegetable from the wok and set aside.
- Add another tablespoon of the vegetable and sesame oil to the wok. Add the chicken and stir fry for 5 minutes. Cut into a thick chunk of chicken to check that it is cooked through, with no pink showing.
- Return the vegetables to the pan and add the remaining soya sauce and oyster sauce. Cook for an additional minute stirring constantly. Serve hot garnished with chillies.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
