Thai Chicken Stir Fry

Difficulty | Serves 4 | Book 4

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500g skinless chicken breasts
1 teaspoon crushed garlic (in jar)
1 teaspoon crushed ginger (in jar)
cooking spray
1 cup water
1½ cups carrots sliced
1½ cups small broccoli florets
1 cup onion diced
1 cup sugar snaps or snow peas
2 cups silverbeet/spinach sliced
3 tablespoons Pad Thai paste (in jar)
1 tablespoon red curry paste (in jar)
2 teaspoons lemon grass (in jar or fresh)
1 tablespoon soy sauce 43% less salt
1 teaspoon salt-reduced chicken stock powder
1 tablespoon cornflour

Per serve
FatTotal4.1g
Saturated0.9g
Fibre5.7g
Protein31.9g
CarbsTotal11.3g
Sugar6.6g
Sodium756mg
Kilojoules885 (cals 211)
GI RatingLow

Method

  1. Cut chicken into bite sized pieces.
  2. Sauté garlic, ginger and chicken in a non-stick frypan or wok that has been generously coated with cooking spray for 3 minutes.
  3. Add ½ cup of water, carrots, broccoli and onion, and cook 3 minutes.
  4. Add sugar snaps and spinach to pan, cook 3 minutes or until vegetables are cooked to your liking.
  5. Add Pad Thai and red curry pastes, lemon grass, soy sauce and chicken stock powder, stir into mix well.
  6. Combine cornflour with remaining water, add to pan, stir continuously until sauce has boiled.

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

Suitable to be frozen.

Dietitian's tip

Broccoli is a cruciferous vegetable that may reduce the risk of cancers of the digestive tract.

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