Stir-fried chicken and mushrooms
Serves: 3
Time to make: 20 mins
Total cost: $10.50 / $3.50 per serve
(at time of publication)
Ingredients
- ¾ cup plain rice
- 300g skinless boneless chicken thighs or breasts
- 1 tablespoon salt-reduced soy sauce
- 1 large clove garlic, crushed, peeled, chopped
- 2-3cm fresh ginger, finely chopped
- 4 teaspoons canola oil
- 250g button mushrooms, halved, quartered
- 5-6 spring onions, white and green parts, cut diagonally in 3cm pieces
- 1 teaspoon cornflour
- 2 tablespoons Chinese rice wine or sherry
- 1 tablespoon salt-reduced soy sauce
- 1 teaspoon sesame oil
- ½ teaspoon sugar
- 2-3 tablespoons fresh coriander (optional)
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Instructions
- Before stir-fry preparation, prepare rice (or noodles, if preferred) following packet directions. If serving noodles, drain cooked noodles then return to pot to toss with a little oil.
- Meanwhile, cut chicken (across the grain) in 5-7mm thick slices. Place in a bowl or plastic bag and add the first measure of soy sauce, garlic and ginger. Stir to mix well. Set aside. Measure/ prepare the remaining ingredients.
- When everything is ready, heat half the oil in a wok or pan over a high heat. Add chicken and stir-fry for 2-3 minutes or until chicken is no longer pink. Remove chicken from wok/pan and set aside.
- Heat the remaining oil and add mushrooms and spring onions. Stir-fry for 2-3 minutes until mushrooms have just softened. Mix cornflour, sherry, the second measure of soy sauce, sesame oil and sugar together well and add to the wok/pan. Toss together until sauce thickens (add 1-2 tablespoons water for more sauce).
- Stir in coriander (if using) then spoon chicken and mushroom mixture over rice and serve immediately.
Nutrition Info (per serve)
-
Calories 421cal
-
Kilojoules 1760kJ
-
Protein 26g
-
Total fat 13g
-
–Saturated fat 2g
-
Carbohydrates 50g
-
–Sugars 5g
-
Dietary fibre 3g
-
Sodium 460mg
-
Calcium 70mg
-
Iron 2.5mg
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.
