It’s no secret that the easiest way to negotiate a 5-2 fast day is to fill your plate with a little lean protein and plenty of fresh seasonal vegetables. Taking advantage of all the gorgeous Spring produce, we’ve been overloading our stir fries with whatever is at its peak season best at the markets. In the process easily eschewing the traditional side serving of calorie laden rice.
This week we chowed down on a vibrant Spring stir fry of chicken, asparagus and rice. Quick, easy, delicious and most importantly filling. Be as generous as you like with the vegetables but limit the quantity of lean, skinless chicken breast to just 125 grams per person.
Spring Stir Fry With Chicken, Asparagus And Snow Peas
Serves 4 (257 calories per serve)
1 tablespoon peanut oil (120 calories)
2 tablespoons oyster sauce (18 calories)
1 tablespoon light soy sauce (9 calories)
1 tablespoon shao hsing (Chinese rice) wine (20 calories)
2 cm piece ginger, finely grated (3 calories)
2 garlic cloves, crushed (8 calories)
600g chicken breast, skinless and boneless, thinly sliced ( 660 calories)
1 small brown onion, finely sliced into half moons (46 calories)
1 bunch (6 large spears) asparagus, finely sliced on the diagonal (24 calories)
2 cups red capsicum, julienned (48 calories)
100g snow peas, topped, tailed and julienned (42 calories)
3 tablespoons fresh basil, shredded (3 calories)
PLACE oyster sauce, soy sauce, shao hsing wine, ginger and garlic, in a large bowl. Mix to combine. Add chicken strips, cover with cling wrap and refrigerate for 15 minutes to marinate.
HEAT wok over high flame until smoking hot. Add peanut oil and swirl to coat.
DRAIN chicken, reserving marinade, and stir fry for 2 to 3 minutes until flesh just changes colour. Remove chicken to a plate and set aside.
ADD onions to the wok and stir fry quickly for 2 minutes before adding asparagus, capsicum and snow peas. Stir fry for a further two minutes before returning chicken and the reserved marinade to the wok. Toss well to combine. Stir-fry for another minute.
STIR through shredded basil. Adjust seasoning and serve.