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Ингредиенты
- 4 lrg Chicken breasts, skinned and fat completely removed
- 450 gm Natural low fat lowfat yoghurt
- 1 Tbsp. Turmeric pwdr, up to 2
- 20 gm Fresh ginger, roughly minced, up to 30
- 20 gm Fresh coriander, roughly minced, up to 30
- 4 Tbsp. Hoisin Sauce
- 1 med Green courgette, seeded and cut into 2 inch length strips
- 1/2 x Red pepper, quartered, seeded and cut into 2 inch length strips
- 4 med Sized baby corn, sliced at an angle
- 4 med Sized shitaki mushrooms, destalked and sliced
- 100 gm Mange gout, cut in half at an angle
- 1 x Baby pak choy or possibly Chinese cabbage, cut at an angle into 2 inch pcs
- 50 ml Sesame oil
- 50 gm Bean shoots
- 200 ml Light chicken stock or possibly water
- 50 ml Soy sauce
- 2 Tbsp. Oyster sauce
- 1 tsp Thai fish sauce, (optional)
- 2 Tbsp. Sake or possibly white wine
- 1/2 Tbsp. Ginger, finely minced
- 1 x Knife tip garlic puree
- 1 Tbsp. Cornflour mixed with 3tbsp water
- 20 gm Coriander, roughly minced
- 20 gm Spring onions, finely sliced
Инструкции
- Combine the lowfat yoghurt, turmeric, ginger and coriander. Add in the chicken breasts and marinate the chicken breasts in the fridge covered for 24 hrs. Remove as much of the lowfat yoghurt from the chicken breast as possible, season with salt and pepper, place on a warm grill, griddle or possibly oven grill and cook on both sides, brushing on the hoisin sauce after being sealed and turned. The breasts should be ready cooked after about 10 min.
- In the meantime, after having prepared all the vegetables and ingredients for the stir fry, heat a wok or possibly large frying pan and add in the sesame oil. When the oil starts to smoke add in the vegetables in the sequence mentioned, occasionally stirring or possibly tossing to prevent burning.
- Continue for two min, then add in the ingredients for the sauce again in the sequence mentioned up to the garlic puree and thicken slightly with the cornflour. You may not use all the cornflour mix.
- Finally add in the coriander and spring onions and serve immediately in a deep plate with the sliced chicken breast on top. The whole stir frying process should take no longer than 3 min with the vegetables still crispy.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 497g | |
| Recipe makes 4 servings | |
| Calories 567 | |
| Calories from Fat 278 | 49% |
| Total Fat 31.29g | 39% |
| Saturated Fat 8.07g | 32% |
| Trans Fat 0.17g | |
| Cholesterol 104mg | 35% |
| Sodium 1617mg | 67% |
| Potassium 1095mg | 31% |
| Total Carbs 34.17g | 9% |
| Dietary Fiber 8.1g | 27% |
| Sugars 12.61g | 8% |
| Protein 39.19g | 63% |
