Basic chicken and vegetable stir-fry

Basic chicken and vegetable stir-fry healthy weeknight meal,One serving of stir fried vegetables calories 478.

Ingredients

2 tbsp peanut oil (see note)
3 Lilydale Free Range Chicken Breast, trimmed, cut across the grain into thin strips
1 brown onion, cut into thin wedges
1 red capsicum, deseeded, cut into thin strips
250g button mushrooms or mushroom caps, sliced
1 bunch broccolini, cut into 4cm lengths
2cm piece fresh ginger, peeled, finely grated or chopped
2 garlic cloves, finely chopped
2 fresh birdseye chillies, deseeded if desired, thinly sliced
2 tbsp salt-reduced soy sauce
1 1/2 tbsp oyster sauce
1 tbsp water
100g bean sprouts, to serve
Coriander leaves, to serve
Cooked white rice or noodles, to serve

Introductions

Step 1

Heat wok over high heat for about 1 minute (see note). Add 1 tablespoon of the oil and swirl it around the wok to coat the entire cooking surface and heat for 30-60 seconds or until very hot. Add half the chicken strips

and stir-fry for 1-2 minutes or until the chicken is sealed and just cooked through (see note). Transfer the chicken to a plate and set aside. Add about half the remaining peanut oil to the wok and repeat the process with the remaining chicken strips.

Step 2

Add the remaining oil to the wok and heat over high heat until hot. Add the onion and capsicum and stir-fry for 2 minutes (see note).

Step 3

Add the mushrooms and broccolini and stir-fry for a further 2 minutes. Add the ginger, garlic and chillies. Season with salt and stir-fry for 1 minute or until aromatic (see note).

Step 4

Add the soy sauce, oyster sauce and water and toss for about 1 minute. Return the chicken to the wok and stir until the vegetables and chicken are coated with the sauces and the vegetables are tender crisp.

Step 5

Remove the wok from the heat, toss through the bean sprouts and coriander and serve the stir-fry immediately with cooked rice or noodles.

stir fried vegetables calories