Stir Fried Chicken with Courgettes
The ancient Chinese art of stir-frying has been a welcome addition to British cooking techniques. It's a speedy, healthy way to cook, as the food is only over the heat for a few minutes and so keeps much of its bite, colour and vitamins.
Ingredients
- 2 tbsp vegetable oil
- 1 garlic clove skinned and crushed
- 1 lb chicken breast fillets skinned and cut into thin strips
- 1 lb courgettes cut into thin strips
- 1 red pepper seeded and cut into thin strips
- 3 tbsp dry sherry
- 1 tbsp soy sauce
- 4 tbsp natural yogurt
- pepper
Instructions
- Heat the oil in a large frying pan or a wok and fry the garlic for 1 minute. Add the chicken and cook for 3 - 4 minutes, stirring continuously.
- Add the courgettes and pepper and continue to cook for 1 - 2 minutes, until the chicken is cooked and the vegetables are tender but still crisp.
- Stir in the sherry and soy sauce and cook for 1 minute, until hot. Stir in the yogurt and season to taste with pepper. Serve immediately with boiled rice or noodles.
Calories: 486 kcal
Carbohydrates: 14 g
Protein: 54 g
Fat: 22g
Saturated Fat: 4 g
Trans Fat: 1 g
Cholesterol: 150 mg
Sodium: 806 mg
Potassium: 1660 mg
Fiber: 4 g
Sugar: 10 g
Vitamin A: 2424 IU
Vitamin C: 120 mg
Calcium: 107 mg
Iron: 2 mg