Cantonese Chicken

Difficulty | Serves 2 | Book - Cooking for 1 or 2 people

Cantonese Chicken recipe

¾ teaspoon crushed ginger (in jar)
¾ teaspoon crushed garlic (in jar)
250g skinless chicken breast diced
cooking spray
⅓ cup onion sliced
⅓ cup red capsicum cut into strips
6 baby corn spears cut in half length ways
½ bunch broccolini stalks cut in 2
1½ teaspoons cornflour
½ cup water
1 teaspoon soy sauce 43% less salt
1 tablespoon oyster sauce
2 teaspoons BBQ sauce
2 teaspoons Worcestershire sauce
2 teaspoons firmly packed brown sugar

Per serve
Kilojoules855 (cals 204)
GI RatingMedium


  1. Sauté ginger, garlic and chicken in a non-stick saucepan that has been generously coated with cooking spray until chicken is cooked. Remove into a small bowl to be added back later.
  2. Respray pan then add onion, capsicum, corn and broccolini. Place lid on pan and cook for 2-3 minutes, stir occasionally until vegetables are almost cooked.
  3. Combine cornflour with water then add all the sauces and brown sugar to water and whisk together.
  4. Pour into pan with vegetables stirring continuously. Once boiled add chicken back to pan and combine.

NOTE: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information.

Suitable to be frozen.

Dietitian's tip

In combination with noodles or rice this makes a nutritionally complete meal high in anti-oxidants and low in total kilojoules

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