STIR-FRIED CHICKEN WITH MANGETOUT AND OKRA
Okra provides magnesium, calcium and vitamin E and is best steamed before using in stir-fries, so allow time for this while you are chopping the other ingredients.
(Serve 2)
INGREDIENTS
100g okra, topped and tailed
1-2 tbsp rapeseed oil
2 chicken breasts, skinned, boned and cut into very fine strips
2 spring onions, finely sliced
2.5cm piece fresh root ginger, finely grated
100g mangetout, topped and tailed
1 orange pepper, finely sliced
1 tbsp reduced-sodium soy sauce
1 tbsp dry sherry
METHOD
1. Steam the okra for 5 minutes
Meanwhile, heat 1 tbsp oil in a wok or large frying pan until hot and stir-fry the chicken for 2-3 minutes until white and cooked. Remove the chicken from the pan.
2. Add a little more oil to the pan if necessary, and quickly stir-fry the remaining ingredients- except the soy sauce and sherry - for 2 minutes.
3. Return the chicken to the pan and stir with the soy sauce and sherry. Serve at once with rice or noodles.
Okra provides magnesium, calcium and vitamin E and is best steamed before using in stir-fries, so allow time for this while you are chopping the other ingredients.
(Serve 2)
INGREDIENTS
100g okra, topped and tailed
1-2 tbsp rapeseed oil
2 chicken breasts, skinned, boned and cut into very fine strips
2 spring onions, finely sliced
2.5cm piece fresh root ginger, finely grated
100g mangetout, topped and tailed
1 orange pepper, finely sliced
1 tbsp reduced-sodium soy sauce
1 tbsp dry sherry
METHOD
1. Steam the okra for 5 minutes
Meanwhile, heat 1 tbsp oil in a wok or large frying pan until hot and stir-fry the chicken for 2-3 minutes until white and cooked. Remove the chicken from the pan.
2. Add a little more oil to the pan if necessary, and quickly stir-fry the remaining ingredients- except the soy sauce and sherry - for 2 minutes.
3. Return the chicken to the pan and stir with the soy sauce and sherry. Serve at once with rice or noodles.
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