Low Calorie Chicken Stir Fry

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If you are following a low calorie diet, or maybe the 5:2 diet, it can be quite difficult to make a quick and easy meal that is nutritious, tasty, and fits in with your diet regime. This dish will serve 2 people, and comes out at approximately 450 calories for the whole dish! It takes about 20 minutes to prepare, and about 5 or 6 minutes to cook.

Ingredients

  • 1 Echalion (banana) shallot, peeled and thinly sliced lengthways
  • 3 cloves of garlic, finely sliced
  • 1tsp root ginger, peeled and finely sliced into little matchsticks
  • 1 medium carrot, peeled, cut into matchsticks
  • 1 courgette, sliced in half lengthways and then cut into thin half-moon slices ( I first of all  like to scoop out the watery centre with a teaspoon)
  • 1 medium red pepper,  sliced lengthways and then cut across into slices
  • 100g chestnut mushrooms, cleaned and quartered
  • 4 spring onions, cut into 2cm lengths
  • 1 stick of celery, thinly sliced cross-wise
  • 50g fine green beans cut into 2cm lengths
  •  100g broccoli florets
  • 250ml chicken stock made with a good quality stock cube such as Kallo
  • 100ml of oyster sauce
  • 1 large pinch of 5 spice powder
  • low calorie oil spray ( usually about 1 calorie a spray)
  • 200g skinless chicken breast, cut in 2cm cubes

Method

  1. In a large non-stick saute pan or wok, lightly brown the chicken cubes in a couple of sprays of oil. Set the chicken aside.
  2. With a couple more sprays of oil, cook the shallot, garlic and ginger for 1 minute stirring all the time to avoid burning.
  3. Add all the vegetables apart from the spring onion and stir fry for another minute.
  4. Add the stock, 5 spice powder, oyster sauce, and the browned chicken and stir together well.
  5. Cover and cook on a medium heat for 4-5 minutes. Just before you serve mix in the spring onion.
  6. Serve by itself  at 225 calories a portion or  with a 60g serving of brown basmati rice - the rice will add another 70 calories.
  7. Tip: For a bit of added flavour I like to serve some sushi ginger as a side garnish - a whole small 100g jar is only about 20 calories, so  few slices barely count!

One Comment about “Low Calorie Chicken Stir Fry”

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