Chicken, courgette & mushroom stir-fry

Chicken, courgette & mushroom stir-fry

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  • Serves 4
  • Preparation time 15 minutes†
  • Cooking time 15 minutes
  • Average user rating:
    4

This recipe takes minutes to put together and is full of healthy, tasty ingredients. Perfect for school nights.

Ingredients

  • 3 boneless, skinless SuperValu chicken breasts or 6 chicken thighs, cut into strips
  • 2tbsp hoi sin or teriyaki sauce
  • 2tbsp light soy sauce
  • 2 SuperValu garlic cloves, peeled and crushed
  • 1 SuperValu red onion, peeled and thinly sliced
  • 1 large SuperValu carrot, peeled and cut into matchsticks
  • 1 small SuperValu courgette, cut into matchsticks or sliced
  • 115g (4oz) SuperValu mushrooms, sliced
  • 75g (3oz) SuperValu beansprouts
  • 1tsp ground coriander
  • 3tbsp SuperValu vegetable or SuperValu sunflower oil

Method

  1. Put the strips of chicken in a bowl. Mix together the hoi sin sauce, soy sauce, coriander and garlic and pour over the chicken, turning the pieces over until they are well coated. Cover the bowl with cling film and leave to marinate in the fridge for several hours or until ready to cook.

  2. Heat 2tbsp of the oil in a wok or large frying pan and stir-fry the red onion for 3 minutes. Add the carrot, stir-fry for 2 minutes, then add the courgette and mushrooms and stir-fry for 3 minutes. Tip the vegetables out of the pan on to a plate and set aside.

  3. Add the remaining tablespoon of the oil to the pan. Lift the chicken out of the marinade and stir-fry for 2 minutes. Add the beansprouts, stir-fry for 1 minute, then return the vegetables to the pan.

  4. Toss everything together over the heat for 1-2 minutes until piping hot. Serve at once with noodles or rice.


Tip

Slice the chicken into strips across the grain of the meat so the fibres running through it are short and the chicken stays moist and tender when cooked.

Nutritional Information - Calories 170,  Fat 8.8g, Carbs 9.8g

†plus marinating
* without rice or noodles

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