What’s for dinner? Chicken stir-fry
Swap your Chinese takeaways for this delicious home version, which is less fatty and salty, and quick to make.
Serves 6
You’ll need: 2 Tbsp grape vinegar or lemon juice; 1 tsp sugar; 1 Tbsp Worcestershire sauce; ¼ cup tomato sauce; 4 chicken breast fillets, cut in strips; 1 Tbsp sunflower oil; 1 onion, sliced; 1 green or red pepper, seeds removed and sliced; 1cm piece fresh ginger, grated; 3 carrots, cut in thin strips; 2-3 baby marrows, cut in thin strips; 1 cup frozen whole kernel corn, rinsed; 1 cup shredded cabbage; 2 Tbsp water; black pepper to taste.
How to:
Mix the first four ingredients and stir the chicken into the mixture. Marinate for 20 minutes.
Heat oil in a frying pan and stir-fry chicken pieces in batches and spoon out. Keep the marinade.
Fry onion, green pepper and ginger for a few minutes.
Add carrots and baby marrows. Fry until the veggies are almost cooked, but not too soft.
Stir corn, cabbage and chicken with the marinade into the veggies. Add water and cover with a lid. Allow to simmer for a few minutes or until the cabbage is just cooked.
Season with pepper. Serve immediately with small portions of brown rice or spaghetti.
Tip: Pineapple or broccoli is also delicious in a stir-fry. Add unsalted peanuts for an extra crunch.
Vegetarian stir-fry: Substitute chicken with a tin of beans of your choice and add the marinade to the fried veggies.
Use leftover chicken and add in step five with the marinade. Also, try it with lean strips of pork or beef.
* Recipe & image by Cooking from the heart, 1st edition. Download the recipe book.
