I love stir-frying, and it fits in nicely with our 'eat healthier' regime at the moment - provided you measure the oil carefully and use reduced-salt soy sauce. Use plenty of garlic, chilli and ginger to boost the flavour. I coated some organic chicken fillets in a little five-spice powder and then sauteed in a non-stick pan with just a teaspoon of oil. Set aside while you fry the veg - today, a wonderful fresh onion, some calabrese broccoli, celery and red pepper, but you can use whatever you have. Add lots of garlic, ginger and chilli - as much as you can take! I used about a dessertspoon of oil in my non-stick wok, and added a splash of water when the veg looked like it needed a bit more welly. Return the chicken to the pan and pour over a mixture of a tablespoon of low-salt soy sauce, a tablespoon Chinese rice wine, 120mls water, a dessertspoon of sweet chilli sauce and a teaspoon of cornflour. Allow to bubble and thicken for a minute and serve with some plain steamed rice - preferably brown basmati, but I only had plain white. Not too much, mind! All in all, this came to around 450 cals with the rice.
It sounds absolutely delicious too! Mmmm
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It was yum! I cooked more chicken than needed and have used it to stuff a wholemeal wrap for lunch: Spread the wrap with a dessertspoon of low-fat cottage cheese, then add lettuce, some julienne strips of red pepper and celery and the shredded cooked chicken. Roll up tightly and cut in half to serve. Around 250 cals I reckon and hardly any fat.
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