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FIVE-SPICE CHICKEN WITH A VEGETABLE STIR-FRY

FIVE-SPICE CHICKEN WITH A VEGETABLE STIR-FRY
Serves 4
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Cook Time
20 min
Cook Time
20 min
Ingredients
  1. 1 heaped tbsp of sesame seeds
  2. 2 teaspoons 5 spice powder
  3. 400g chicken
  4. 2 teaspoons of toasted sesame seed oil
  5. Low-fat cooking spray
  6. 6 spring onions, sliced
  7. 1 clove of garlic, crushed
  8. 1 red chilli, deseeded and finely chopped
  9. 110g mangetout, shredded
  10. 90g baby leaf spinach
  11. 1 yellow pepper sliced
  12. 1 tbsp of clear honey
  13. 2 tbsp of light soy sauce
  14. 2 tbsp of plum sauce
  15. 2tbsp of fresh coriander, chopped
  16. *if serving with raw wholegrain rice, allow 50g per portion
Instructions
  1. Pre-heat oven to 200 C. Toast the sesame seeds in a dry frying pan until pale golden brown. Sprinkle the five spice powder on to a plate and rub the chicken pieces in it until they are well coated.
  2. Heat a griddle pan and grill the chicken until it is seared. Remove the chicken from the pan, and place on a baking tray in the oven for 15 minutes until cooked through.
  3. Meanwhile, heat the low-calorie spray in a wok and add the spring onion, garlic, and chilli. Fry for 2 minutes. Add mangetout and spinach and cook for a further 2 minutes. Add the pepper and then stir in the honey.
  4. Add the soy sauce and plum sauce and cook for 2 minutes, until the sauce thickens. Stir in chopped coriander and sesame oil. Remove from heat. Slice the chicken. Mix with stir fry vegetables. Serve with wholegrain rice.
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