Stir-fried Chicken in Oyster Sauce
250g chicken mini fillets, cubed or skinless chicken breast, cubed
calorie controlled cooking spray
1 onion, sliced
100g broccoli, cut into small florets
2 garlic cloves, sliced
2 cm fresh root ginger, shredded
100 g mushrooms, quartered
4 tablespoons oyster sauce
salt and freshly ground black pepper
80g dried noodles, cooked according to the packet instructions, to serve
- Season the chicken and spray a wok or non-stick frying pan with the cooking spray. Fry the chicken over a high heat for 3 minutes until browned, then remove to a plate.
- Stir-fry the onion for 2 minutes, or until starting to brown, then add the broccoli, garlic, ginger, mushrooms and 4 tablespoons of water. Stir-fry for 3 minutes, adding another 2 tablespoons of water if needed, to cook the vegetables through.
- Return the chicken to the wok or frying pan. Mix the oyster sauce with 3 tablespoons of water and add to the pan. Cook for another 2 minutes, stirring to mix well.
- Serve immediately with the noodles.
Vegetarian Variation – Vegetarians can replace the cubed chicken breast with the same weight of Quorn Chicken Stile Pieces, and substitute hoisin sauce for the oyster sauce. The ProPoits values per serving will be 9.
Cook’s tips – Steam frying, by adding a little water to the stir-fry pan, is a great method for ensuring that vegetables cook through quickly without adding any fat. Only add a little water at a time, however, or the vegetables will boil rather than steam-fry.
If you want a lower carb version of this dish, just serve without the noodles.