Saturday, 15 January 2011

Chicken and Vegetable Stir-fry with Wholegrain, Egg Fried Rice

Another healthy recipe for the new year.  This one is not only low-fat but also has low GI.  I have used chicken breast, courgettes, mushrooms, green and orange peppers, onion and garlic, wholegrain for the egg fried rice and used a non-stick pan so I needed very little oil.

The flavour comes from star anise, soy sauce, seasoning, lemon juice, dry sherry and a drizzle of honey.

For the fried rice

200g wholegrain brown rice
2 star anise
2 eggs, beaten
2 tbsp soy sauce
1 tsp toasted sesame oil

Add the star anise to the salted cooking water followed by the rice then cook according to the pack instructions (this may take around 40 minutes)  Remove the star anise.  Drain the rice and set aside.

To make the fried rice

Heat a non-stick wok or skillet and add the sesame oil, when it is very hot add the beaten eggs, when they start to set add the rice and stir fry for a few minutes then add the soy sauce and mix thoroughly.

Ingredients for the chicken and vegetable stir fry

2 boneless, skinless chicken breasts, cut into strips
1 courgette, cut to small strips
1small onion or 1 bunch spring onion, finely chopped
2 cloves garlic, chopped
1/2 orange pepper, chopped
1 green pepper, chopped
100g mushrooms, sliced
Small bunch fresh coriander, chopped
Small glass dry sherry
Juice of 1/2 lemon
2 tbsp soy sauce (low salt)
2 tsp clear honey

Stir fry the chicken until almost cooked then add the courgette strips,mushrooms, onion, garlic and peppers.
Stir fry for a further 5 minutes then ad the sherry, soy sauce, lemon juice, and honey.  Season if necessary.  Finally add the chopped coriander and stir to combine.

Serve with egg fried rice.

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