Chicken and mango stir fry recipe
information
Calories per serving 335,
ingredients
low fat cooking spray
225 g (8 oz) skinless chicken breasts, cut into strips
1 garlic clove, crushed
1 fresh red chilli, de-seeded and chopped finely
2.5 cm (1 inch) piece of root ginger, peeled and grated
175 g (6 oz) broccoli, broken into florets
125 g (4 1/2 oz) mange tout peas
125 g (4 1/2 oz) baby sweetcorn, halved
100 g (3 1/2 oz) canned bamboo shoots, drained
225 g (8 oz) peeled and cubed mango
4 tablespoons ginger wine
2 tablespoons tomato puree
2 tablespoons soy sauce
1 teaspoon cornflour
225 g (8 oz) skinless chicken breasts, cut into strips
1 garlic clove, crushed
1 fresh red chilli, de-seeded and chopped finely
2.5 cm (1 inch) piece of root ginger, peeled and grated
175 g (6 oz) broccoli, broken into florets
125 g (4 1/2 oz) mange tout peas
125 g (4 1/2 oz) baby sweetcorn, halved
100 g (3 1/2 oz) canned bamboo shoots, drained
225 g (8 oz) peeled and cubed mango
4 tablespoons ginger wine
2 tablespoons tomato puree
2 tablespoons soy sauce
1 teaspoon cornflour
method
1. Heat a large non stick frying pan or wok and spray it with low fat cooking spray.
2. Add the chicken strips and stir fry for 5 minutes until the chicken has browned evenly.
3. Add the garlic, chilli, ginger; broccoli, mange tout peas and baby sweetcorn, and stir fry for a further 5 minutes.
4. Add the bamboo shoots and mango, and heat through for 2 minutes.
5. Mix together the ginger wine, tomato puree, soy sauce and cornflour; and add this to the pan.
6. Cook, stirring, until the sauce thickens. Spoon on to warmed plates and serve.
2. Add the chicken strips and stir fry for 5 minutes until the chicken has browned evenly.
3. Add the garlic, chilli, ginger; broccoli, mange tout peas and baby sweetcorn, and stir fry for a further 5 minutes.
4. Add the bamboo shoots and mango, and heat through for 2 minutes.
5. Mix together the ginger wine, tomato puree, soy sauce and cornflour; and add this to the pan.
6. Cook, stirring, until the sauce thickens. Spoon on to warmed plates and serve.
serving amount
serves 2.
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