A healthy stir-fry supper is all about timing, not time. A little oil, high heat and rapid searing or steaming of fresh ingredients is all it takes.
Cost Per Serving: 2.47
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
- 1 - 2 Tbsp (15 - 30 ml) light soy sauce
- 1 tsp (5 ml) Epicure's Minced Garlic
- 2 Tbsp (30 ml) Epicure's Asian Stir-fry Seasoning
- 4 boneless chicken breasts, chopped
- 1 Tbsp (15 ml) vegetable oil
- 1 red onion, sliced
- 1 — 8 oz (227 ml) can water chestnuts
Instructions
1. Whisk first 3 ingredients in a large mixing bowl. Add chicken, cover and marinate in refrigerator for at least 1 hour.
2. Place Epicure’s Eclipse® Coated Wok or Epicure’s Eclipse® Coated Professional Frying Pan over medium-high heat. Add oil and heat for 1 minute.
3. Add chicken and marinade. Flash-fry for 8-10 minutes. Add onion and chestnuts and toss to combine. Continue cooking for 5 minutes and serve warm.
2. Place Epicure’s Eclipse® Coated Wok or Epicure’s Eclipse® Coated Professional Frying Pan over medium-high heat. Add oil and heat for 1 minute.
3. Add chicken and marinade. Flash-fry for 8-10 minutes. Add onion and chestnuts and toss to combine. Continue cooking for 5 minutes and serve warm.
Unlike deep-frying, stir-fried food retains little of the oil. The quick, high-heat cooking of stir-frying preserves more of the nutritional value.
Per Serving : Calories 200, Fat 7 g (Saturated 1 g, Trans 0 g), Cholesterol 75 mg, Sodium 480 mg, Carbohydrate 6 g (Fibre 1 g, Sugars 1 g), Protein 26 g.
Tips: Serving Suggestion: Serve with steamed rice.
