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.
1 tablespoon oyster sauce
1⁄4 cup diluted salt-reduced or homemade chicken or vegetable stock
1⁄4 cup canola oil
1 tablespoon black mustard seeds
8 scallions, thinly sliced
3 large garlic cloves, crushed
400 grams (14 oz) skinless boneless chicken breasts, cut into thin strips
200 grams (7 oz) snow peas
284 ml can corn kernels, drained and rinsed
1 tablespoon sesame seeds
2 tablespoons chopped cilantro
1.Mix the oyster sauce and stock together in a small bowl, then set aside.
2.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.”
3.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.
4.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.
5.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.
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.
Serves 4
Preparation time 10 minutes
Cooking time 10 minutes
Each serving
24.5 g protein • 26 g fat of which 5 g saturates • 14 g carbohydrate • 4 g fibre • 396 Calories
