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Name: Chicken Stir Fry
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 1 1 inch piece fresh ginger;; 2 tb Chinese salted black beans; 1 lg Courgette; trimmed and; 1/2 Yellow pepper; chopped; 4 oz Sugar snap peas; 1 tb Cornflour; 1/2 Red pepper; chopped; 1 Carrot; peeled and chopped; 1 Head pak choi; (1 to 2); 1 tb Rice wine or dry sherry; 1 lb Skinned and boned chicken; 1 lg Egg white; 4 Spring onions; chopped; 1 ts Sea salt; 5 lg Garlic peeled; 4 tb Groundnut oil for frying; 3/4 ts Dried red chilli flakes

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INGREDIENTS

1 1 inch piece fresh ginger;
2 tb Chinese salted black beans
1 lg Courgette; trimmed and
1/2 Yellow pepper; chopped
4 oz Sugar snap peas
1 tb Cornflour
1/2 Red pepper; chopped
1 Carrot; peeled and chopped
1 Head pak choi
(1 to 2)
1 tb Rice wine or dry sherry
1 lb Skinned and boned chicken
1 lg Egg white
4 Spring onions; chopped
1 ts Sea salt
5 lg Garlic ; peeled
4 tb Groundnut oil for frying
3/4 ts Dried red chilli flakes

Servings

INSTRUCTIONS

MMMMM---------------------------SAUCE-------------------------------- 1/4 pt Chicken stock 2 1/2 tb Soy sauce 2 tb Rice wine or dry sherry 2 1/2 tb Rice vinegar 1 Pinches sugarMMMMM-------------------TO VELVET THE CHICKEN------------------------ 2 pt Water 2 tb Groundnut oilMMMMM-------------------------THICKENING------------------------------ 1 tb Cornflour dissolved in 1 1/2 -tbsp cold ; chicken stock or water In a bowl mix the egg white, 1tbsp of rice wine or sherry, 1tbsp cornflour and the salt and whisk together. Add the chicken and mix with your hands, then leave for 3-4 hours or overnight. Bring a pan of water to the boil, add some groundnut oil then the chicken and cook for just 90 seconds. Do this immediately before you are ready to stir fry. Put the chilli, black beans and garlic and mix in a food processor until roughly chopped. In a separate bowl mix the chicken stock, soy sauce, rice wine, rice vinegar and sugar to make the sauce. Heat a wok, add the groundnut oil and heat then add the bean mixture and stir. Add the chicken and stir quickly to coat in the oil. Next add the chopped courgettes, carrots and peppers. Stir until all the ingredients are coated, then add the pak choi, pour in the aromatic sauce and bring to the boil. When the sauce is boiling, add the sugar snap peas and spring onions and stir for 2 minutes. Just before serving, fold in the water and cornflour mix to thicken.

NOTES

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Chicken Stir Fry

1 1 inch piece fresh ginger;
2 tb Chinese salted black beans
1 lg Courgette; trimmed and
1/2 Yellow pepper; chopped
4 oz Sugar snap peas
1 tb Cornflour
1/2 Red pepper; chopped
1 Carrot; peeled and chopped
1 Head pak choi
 (1 to 2)
1 tb Rice wine or dry sherry
1 lb Skinned and boned chicken
1 lg Egg white
4 Spring onions; chopped
1 ts Sea salt
5 lg Garlic peeled
4 tb Groundnut oil for frying
3/4 ts Dried red chilli flakes

MMMMM---------------------------SAUCE--------------------------------    1/4 pt Chicken stock  2 1/2 tb Soy sauce      2 tb Rice wine or dry sherry  2 1/2 tb Rice vinegar      1    Pinches sugarMMMMM-------------------TO VELVET THE CHICKEN------------------------      2 pt Water      2 tb Groundnut oilMMMMM-------------------------THICKENING------------------------------      1 tb Cornflour dissolved in 1 1/2           -tbsp cold           ; chicken stock or water   In a bowl mix the egg white, 1tbsp of rice wine or sherry, 1tbsp  cornflour and the salt and whisk together. Add the chicken and mix  with your hands, then leave for 3-4 hours or overnight.    Bring a pan of water to the boil, add some groundnut oil then the  chicken and cook for just 90 seconds. Do this immediately before you  are ready to stir fry.    Put the chilli, black beans and garlic and mix in a food processor  until roughly chopped. In a separate bowl mix the chicken stock, soy  sauce, rice wine, rice vinegar and sugar to make the sauce.    Heat a wok, add the groundnut oil and heat then add the bean mixture  and stir. Add the chicken and stir quickly to coat in the oil. Next  add the chopped courgettes, carrots and peppers. Stir until all the  ingredients are coated, then add the pak choi, pour in the aromatic  sauce and bring to the boil.    When the sauce is boiling, add the sugar snap peas and spring onions  and stir for 2 minutes. Just before serving, fold in the water and  cornflour mix to thicken.

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Nutrition

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Serving Size: 1 Serving (657g)
Recipe Makes: 1 servings

Calories: 719
Calories from Fat: 127 (18%)

Amt Per Serving		% DV

	Total Fat 14.2g	19 %
	Saturated Fat 3.6g	18 %
	Monounsaturated Fat 4.1g
	Polyunsanturated Fat 3.5g
Cholesterol 313.6mg		96 %
Sodium 2154.9mg		74 %
Potassium 1394.6mg		37 %
Total Carbohydrate 30.6g		9 %
	Dietary Fiber 3.4g	14 %
	Sugars, other 27.2g
Protein 103.6g		148 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 719

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