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Chicken & Vegetable Stir Fry

Chicken & Vegetable Stir Fry is a popular dish that is full of flavor, taste and aroma. It is a heart-healthy dish that is rich in protein, vitamins, minerals, fiber and antioxidants.

Ingredients (6 Servings)

2 tablespoons corn oil
4 chicken breast fillets (600 grams) cut into thin strips
1 red bell pepper, deseeded and cut into thin strips
1 large onion, cut into thin wedges
3 mushrooms, sliced
1 cup broccoli, cut into florets
2 garlic cloves, finely chopped
One piece ginger, peeled and chopped
2 fresh chilies, sliced
2 tablespoons of low salt soy sauce
1 tablespoon of oyster sauce
½ cup bean sprouts

Preparation

• Heat a non-stick pan for 1 minute, add oil to coat the pan and heat for an additional minute.
• Add the chicken strips and stir-fry for 2 minutes until the chicken is medium done (golden brown outside).
• Add the onion, bell pepper, garlic, chilies and ginger and stir-fry for 2 minutes.
• Add the mushrooms and broccoli and stir-fry for additional 2 minutes.
• Add the soy and oyster sauces and stir for 2 minutes until the chicken and vegetables are coated with the sauces and the vegetables become tender but still crisp.
• Remove the pan from the heat, add the bean sprouts and serve with cooked rice or noodles if desired.

Nutritional facts

• 135 Calories
• 6 grams fat (mostly unsaturated)

Health Message

Chicken & Vegetable Stir Fry is appropriate for people with heart disease as it is low in cholesterol, saturated fat and trans-fat. It is also a healthy dish for children, pregnant and lactating women and seniors and contains many cancer fighting nutrients. People with diabetes can consume Chicken & Vegetable Stir Fry as it contains a low amount of carbohydrates.

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