Chicken and veg stir-fry

By Jamie Oliver
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SERVES
2
TOTAL TIME

Ingredients

  • 1 clove of garlic
  • 4 centimeter piece of ginger
  • 1 fresh red chilli
  • 2 carrots
  • 1/2 a red onion
  • 1 red pepper
  • 80 grams purple sprouting or tenderstem broccoli
  • 80 grams mixed mushrooms
  • 1 free-range chicken breast
  • 1 teaspoon Chinese five-spice
  • 1 tablespoon sesame oil
  • 1 teaspoon vegetable oil
  • 130 grams baby corn
  • 80 grams mangetout or sugar snap peas
  • 2 wholewheat noodle nests (130 grams)
  • 1 tablespoon reduced-salt soy sauce
  • 1 tablespoon black bean sauce
  • 1 teaspoon sesame seeds
  • Optional: a few sprigs of fresh coriander

Directions

  1. Peel and finely chop the garlic and ginger, deseed and finely chop the chilli.
  2. Peel the carrots, halve lengthways, then finely slice. Peel the onion, deseed the pepper, then finely slice. Trim the broccoli (halving any thick stalks lengthways), wipe the mushrooms clean, trim the stalks and halve any larger ones.
  3. Cut the chicken into 1cm strips and toss in a bowl with the Chinese fivespice and sesame oil.
  4. Place a wok or large non-stick frying pan on a medium-high heat with the vegetable oil. Add the garlic, ginger and chilli, toss for 30 seconds, then add the chicken and stir-fry for one to two minutes more, or until golden.
  5. Add all the veg and stir-fry for a further three to four minutes, until the chicken is cooked through and the veg is tender but with a bit of bite.
  6. Meanwhile, cook the noodles in a large pan of boiling salted water according to the packet instructions.
  7. Use tongs to drag the noodles straight into the wok, then add the soy and black bean sauce and toss to coat.
  8. Divide between your plates, scatter over the sesame seeds and coriander, and dig in.
NUTRITIONAL GUIDELINES (PER SERVING)
Calories: 506
Fat: 11.6 grams (1.7 saturated)
Protein: 30.7 grams
Carbohydrates: 70.3 grams
Sugars: 18.6 grams
Salt: 1.5 grams
Fibre: 10.6 grams

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