Chicken Basil Stir Fry

Ingredients

500g skinless chicken breasts
Cooking spray
1 tsp crushed ginger (in jar)
2 tsp crushed garlic (in jar)
1 cup carrot sliced
2 cups small broccoli florets
1/2 cup water
3 small kaffir lime leaves
1/4 tsp chopped chilli (in jar) or to taste
1 cup yellow capsicum sliced
1 onion sliced
1 cup snow peas
1 1/2 cups mushrooms sliced
1 tsp salt-reduced chicken stock powder
1 tsp fish sauce
3 Tbs Hoisin sauce
1 cup (1/2 bunch) basil leaves
1 tsp sugar
Pepper
1 Tbs cornflour
1 1/2 cups water

Method

Cut chicken into bite size pieces. Heat wok or large non-stick frypan and coat with cooking spray. Sauté chicken, ginger and garlic together until cooked. Remove chicken onto a plate and leave to one side.

Re-spray pan and sauté carrots and broccoli for 3 minutes. Add 1/2 cup water to pan with kaffir lime leaves, chilli, capsicum, onion, snow peas and mushrooms stirring regularly to avoid vegetables burning. Once vegetables are cooked to your liking, add stock powder, fish and Hoisin sauce, basil leaves, sugar and pepper to taste and combine well.

Blend cornflour with water and pour into pan, stir well. Add chicken back to pan and mix with vegetables.

Suitable to be frozen.

Variation

Replace chicken with 500g very lean rump steak sliced, lean lamb leg steak sliced or firm tofu diced.

Dietician's tip

We need five serves of vegetables daily to provide vitamins, minerals and antioxidants and this dish is loaded with vegetables. To lower the GI add a cup of cooked egg noodles, or basmati or doongara rice.

PER SERVE CHICKEN RUMP LAMB TOFU
FAT TOTAL 4.0g 4.4g 5.6g 8.6g
SATURATED 0.9g 1.5g 2.1g 0.1g
FIBRE 6.4g 6.4g 6.4g 6.4g
PROTEIN 33.6g 34.6g 32.7g 17.8g
CARBS 14.2g 14.2g 14.2g 19.2g
SUGAR 10.1g 10.1g 10.1g 11.3g
SODIUM 579mg 573mg 608mg 518mg
KILOJOULES 956 (cals 228) 988 (cals 236) 1004 (cals 240) 814 (cals 194)
GI RATING MEDIUM MEDIUM MEDIUM MEDIUM

Credits: Annette Sym 'Symply Too Good To Be True Book 6'