April 23, 2013
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my chicken and vegetable stir fry
This is my home made chicken stir fry.
I ALWAYS use breast (skinned) chicken. I’m not a fan of capsicums but I always add it into my dishes because they’re very good for you.
Capsicums have:
- proteins
- fats
- vitamin A and C
- and a whole bunch of other things that I don’t know what they are… I googled it and came up with “carotenoids” and “scopoletin”- I dont know what that means.. so yes
And some of the benefits of eating them are:
- good for eyesight (I’m blind as bat so anything helps), and smooth skin!!!
- encourages healing and helps the body to ward off infections
- speeds up metabolism and helps burn more calories (man i should be eating these by the truckloads)
- stimulates stomach secretions and improves digestion
- there’s a lot more- feel free to google
So anyway- in my stir-fry besides capsicums I’ve also added: green beans(a handful), shitake mushrooms(a small handful), celery(3 strands) and red onion(1)
I marinate the chicken(300gm) prior to cooking with Hoi sin sauce because I hate eating unmarinated meat unless it’s a piece of steak. And the Hoi Sin sauce gives it a sweet tang. Usually 20minutes is fine (it’s the first thing I do before I start anything else) and leave in the fridge whilst I prepare everything else.
Then I chop up all the vegetables in small little pieces because I hate chewing on big strands of beans or celery.
I use as little olive oil as possible. It makes it easier when you own some very good non stick pans. And wait for the oil to heat up, add some of the onion and when they start making the kitchen smell nice, I add the chicken in first. I usually add 1 tablespoon of fish sauce for more flavour (I’m still experimenting) and cook the chicken through.
When the chicken’s cooked through, I then add the vegetables that have been nicely chopped up and then add three tablespoons of oyster sauce (I love this stuff) and stir.
Roughly about 5-7minutes, everythings done. I usually pull out a bean to see if it’s cooked (yet still crunchy) to see what it taste like. Sometimes I add a little bit of water just to dilute it a bit because I’m finding my dishes to be a tad salty…
This usually feeds myself and my sister (and enough leftovers) for lunch the next day.
I always have it with rice.
I think minus the rice part- according to the Michelle Bridges book it’s about the 300 or so calorie mark.
I like it because it’s simple, tasty and EASY!
I’ve even made this with tofu (except I don’t marinate the tofu)
and feel free to add as many vegetables as you like…
*yum*
