Latest Recipees
26
May
2009
Chicken and almond stir-fry
Posted By: Bluebelly
Due to its wide variety of ingredients, this stir fry is an excellent source of protein (including 5-HTP and tryptophan), magnesium, vitamin B-6, Vitamin E and anti-oxidants.

This dish can be as simple or complex as you like by using frozen, fresh pre-cut or fresh vegetables, all available at your local supermarket. Some frozen vegetables also contain a separate sachet of cooking sauce so you can use this or prepare your own.

Ingredients
  • 1 medium chicken breast, skin off, diced into 2cm pieces
  • 1 tbsp olive or peanut oil
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 1 cup broccoli, chopped into flowerets
  • 1 cup cauliflower, chopped in to flowerets
  • 1 medium carrot, sliced diagonally
  • ½ red capsicum, chopped into strips
  • ½ green capsicum, chopped into strips
  • 1 cup snow peas, topped and tailed
  • ¼ cup unsalted almonds (whole or flakes)

To make the sauce (if not using a pre-prepared sauce)
  • 1 tbsp oyster sauce
  • 1 tbsp black bean sauce
  • 1 tbsp kecap manis (sweet soy sauce)
  • 2 tbsp sweet chilli sauce

Method
*If using a pre-prepared sauce, follow package instructions

Place diced chicken in a bowl with oyster, black bean and soy sauce and allow to sit for 10 minutes. Heat half of oil in frypan or wok, add chicken and cook on high heat, stirring continuously until chicken just cooked through. Remove from pan and set aside.
In same pan, add remaining oil, and stir fry onion and garlic until brown. Add all vegetables and 2 tbsp water and stir fry for 10 minutes, or until vegetables softened. Return chicken to pan, add sweet chilli sauce and almonds, and stir for 2 minutes. Serve with cooked rice.
(1/2 cup raw rice per person is a serve. To cook rice, follow instructions on packaging.)

Serves 2

Nutritional Information Per Serve

Energy

3048 kJ
726 kCal

Protein

47.0 g

Fat

15.5 g

Carbohydrate

95 g

Sodium

1683 mg

Fibre

7.1 g

Vitamin C

130 mg (280% RDI)

Magnesium

141 mg (350% RDI)


(RDI = Recommended Dietary Intake)

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