Chicken, snow pea and corn stir-fry
This crunchy, refreshing stir-fry is just what you need for a midweek meal ‘ it can be on the table in under 30 minutes from when you walk through the door. The corn provides carbohydrate, so you don’t even need to cook rice or noodles.
| Servings | Prep Time | Cook Time |
| 4servings | 10minutes | 10minutes |
| Servings | Prep Time |
| 4servings | 10minutes |
| Cook Time |
| 10minutes |
Ingredients
- 1 tbsp oyster sauce
- 1/4 cup diluted salt-reduced or homemade chicken or vegetable stock
- 1/4 cup canola oil
- 1 tbsp black mustard seeds
- 8 scallions thinly sliced
- 3 large garlic cloves crushed
- 14 oz skinless boneless chicken breasts cut into thin strips
- 7 oz snow peas
- 284ml can corn kernels drained and rinsed
- 1 tbsp sesame seeds
- 2 tbsp cilantro chopped
Servings: servings
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Ingredients
Servings: servings
Units:
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Instructions
- Mix the oyster sauce and stock together in a small bowl, then set aside.
- Heat a wok or large frying pan over a high heat, add 1 tablespoon of the canola oil and heat until it is very hot. Add the mustard seeds and stir-fry them for 10-15 seconds until they crackle and 'jump.'
- Immediately add the remaining oil, scallions and garlic and stir-fry for 1 minute. Add the chicken and continue stir-frying for a further 2 minutes.
- Add the snow peas to the wok and stir in the reserved oyster sauce mixture. Continue stir-frying over a high heat for about 3 minutes until the chicken is cooked through and the snow peas are just tender to the bite.
- Add the corn and stir around for 2 minutes or until warmed through. Sprinkle with sesame seeds and snip cilantro leaves over the top just before serving.
Recipe Notes
Variations: Vary the vegetables as much as you like. Try small broccoli florets, thickly sliced flat mushrooms or sliced red or green peppers. Supermarkets sell a variety of bottled, ready-to-use, stir-fry sauces, which are useful to have in the cupboard. If you use one, omit the oyster sauce and stock.
24.5 g protein, 26 g fat of which 5 g saturates, 14 g carbohydrate, 4 g fibre, 396 Calories
