Chicken, mushroom and tarragon stir-fry
Serves: 4
Time to make: 20 mins
Total cost: $22.40 / $5.60 per serve
(at time of publication)
Ingredients
- 500g chicken tenderloins, halved
- 1 tablespoon dried tarragon
- 1 tablespoon salt-reduced soy sauce
- 2 tablespoons sweet chilli sauce
- 2 cups couscous
- spray oil
- ¼ cup spring onions, chopped
- 3 cups mushrooms, finely sliced
- 2 cups frozen peas
- 3 cups baby spinach
- ⅓ cup fresh coriander, chopped
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Instructions
1 In a large bowl combine chicken, tarragon, soy and chilli sauces. Mix well and set aside for 5 minutes to marinate.
2 Cook couscous following packet directions.
3 Heat a non-stick frying pan and spray with oil. When hot add spring onions and mushrooms. Stir-fry until browned. Add chicken mixture and cook until chicken is thoroughly cooked. Add peas and stir-fry for 2 minutes then fold through spinach.
4 Serve chicken stir-fry on top of couscous and sprinkle with fresh coriander.
Variations
Make it gluten free: Use quinoa instead of couscous and use gluten-free soy sauce and sweet chilli sauce.
Nutrition Info (per serve)
-
Calories 504cal
-
Kilojoules 2110kJ
-
Protein 46g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 60g
-
–Sugars 6g
-
Dietary fibre 10g
-
Sodium 330mg
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Calcium 100mg
-
Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
