Chicken & veg stir-fry

Name: Chicken & veg stir-fry
Total time: 20 min
Yield: 2
Ingredients: 1 clove of garlic; 4 cm piece of ginger; 1 fresh red chilli; 2 carrots; ½ a red onion; 1 red pepper; 80 g purple sprouting or tenderstem broccoli; 80 g mixed mushrooms; 1 free-range chicken breast; 1 teaspoon Chinese five-spice; 1 tablespoon sesame oil; 1 teaspoon vegetable oil; 130 g baby corn; 80 g mangetout or sugar snap peas; 2 wholewheat noodle nests (130g); 1 tablespoon reduced-salt soy sauce; 1 tablespoon black bean sauce; 1 teaspoon sesame seeds; a few sprigs of fresh coriander

Black bean sauce & wholewheat noodles

Dairy-freedf

“As seen on Friday Night Feast, my colourful Chinese-style stir-fry is easy, delicious and good for you, plus it’s ready in less time than it takes to order a takeaway. Feel free to mix up the veg, or swap out the chicken for another protein. Give it a go! ”

Serves 2

Cooks In20 minutes

DifficultyNot too tricky

Vegetables Chicken Chicken breast

Nutrition per serving

Calories 506 25%
Fat 11.6g 17%
Saturates 1.7g 9%
Sugars 18.6g 21%
Salt 1.5g 25%
Protein 30.7g 61%
Carbs 70.3g 27%
Fibre 10.6g -

Of an adult's reference intake

Jamie and Jimmy's Friday Night Feast

By Jamie Oliver

Watch the show

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Ingredients

1 clove of garlic
4 cm piece of ginger
1 fresh red chilli
2 carrots
½ a red onion
1 red pepper
80 g purple sprouting , or tenderstem broccoli
80 g mixed mushrooms
1 free-range chicken breast
1 teaspoon Chinese five-spice
1 tablespoon sesame oil
1 teaspoon vegetable oil
130 g baby corn
80 g mangetout , or sugar snap peas
2 wholewheat noodle nests , (130g)
1 tablespoon reduced-salt soy sauce
1 tablespoon black bean sauce
1 teaspoon sesame seeds
a few sprigs of fresh coriander

Tap For Method

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Jamie and Jimmy's Friday Night Feast

By Jamie Oliver

Watch the show

Tap For Ingredients

Method

Peel and finely chop the garlic and ginger, deseed and finely chop the chilli.
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.
Cut the chicken into 1cm strips and toss in a bowl with the Chinese five-spice and sesame oil.
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 1 to 2 minutes more, or until golden.
Add all the veg and stir-fry for a further 3 to 4 minutes, until the chicken is cooked through and the veg is tender but with a bit of bite.
Meanwhile, cook the noodles in a large pan of boiling salted water according to the packet instructions.
Use tongs to drag the noodles straight into the wok, then add the soy and black bean sauce and toss to coat.
Divide between your plates, scatter over the sesame seeds and coriander, and dig in.