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Chicken & Pepper Stir Fry

Rosemary demonstrates how to cook this simple dish.

Serves one. (For two or more portions, duplicate main ingredients)
Per serving: 276 calories, 2.4g fat (excluding rice) 432 calories, 3.4g fat including rice
Prep time 10 mins
Cook time 12 mins


Ingredients

1 Chicken breast, chopped
½ red and ½ green pepper, deseeded and chopped into bite-sized squares
4 button mushrooms, halved
2 sticks of celery, chopped
½ red onion, coarsely chopped.
1 clove of garlic, crushed
A little fresh ginger, grated.
1 tsp honey
2 tbsp soy sauce
1 tbsp chilli and garlic dipping sauce
Fresh coriander (optional)
55g (dry weight) basmati rice
1 vegetable stock cube
Black pepper, freshly ground
Rapeseed oil Spray


Method

Rice:

  1. Place the vegetable stock cube with water in a saucepan and bring to the boil.
  2. Add the rice to the boiling water and cook for 12 minutes.

 

Stir-fry

  1. Heat a non-stick frying pan with a spray of rapeseed oil and some freshly ground black pepper. When the pan is hot, add the crushed garlic and the chopped chicken and fry until almost cooked.
  2. Add the chopped red onion, peppers, celery, mushrooms and toss with the chicken. Do not over-cook the vegetables.
  3. Add the grated ginger with the honey, soy sauce and fresh coriander and mix well. Serve immediately. Serve with soy sauce if required.