STEP 2 Salt and Pepper Chicken

Name: STEP 2 Salt and Pepper Chicken
Prep time: 15 min
Cook time: 8 min
Total time: 23 min
Cuisine: Asian, Chinese
Ingredients: 1 tsp five-spice powder; ½ tsp fine sea salt; 1 tsp ground black pepper; 2 x 120g skinned and boned chicken breasts, cut into thin strips; 2 tsp cornflour for dusting; spray oil; 4 spring onions, thinly sliced; 1 red chilli, thinly sliced; 2 garlic cloves, crushed; 2 tsp grated fresh root ginger; 1 green pepper, deseeded and thinly sliced; 1 courgette, cut into matchsticks; 1 tomato, cut into chunks; 2 tsp soy sauce; coriander leaves, for sprinkling

6 steps

Prep:15minCook:8min

This is our low-fat take on a popular Chinese dish. Instead of ordering a take-out, you can make your own really tasty version from scratch at home. It’s quick, easy and you don’t have to worry about counting calories. We’ve stir-fried our spicy chicken with healthy vegetables rather than deep-frying it.

Updated at: Thu, 17 Aug 2023 14:18:43 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories250.9 kcal (13%)

Total Fat7.2 g (10%)

Carbs16.4 g (6%)

Sugars6.8 g (8%)

Protein31 g (62%)

Sodium855.8 mg (43%)

Fiber4 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 tspfive-spice powder

½ tspfine sea salt

1 tspground black pepper

2 x 120gchicken breasts

skinned and boned, cut into thin strips

2 tspcornflour

2 tspfresh root ginger

grated

1green pepper

deseeded and thinly sliced

2 tspsoy sauce

Instructions

Step 1

Mix together the five-spice powder, salt and pepper in a shallow bowl. Add the chicken and stir well to coat it with the mixture. Dust lightly with cornflour.

Step 2

Lightly spray a large deep frying pan or wok with oil and place over a medium to high heat. When the pan is really hot, add the chicken and stir-fry for 4 minutes, or until cooked right through and golden. Remove and drain on kitchen paper.

Step 3

Add the spring onions, chilli, garlic, ginger, green pepper, courgette and tomato to the pan and stir-fry briskly for 2–3 minutes until the vegetables are just tender but still retain some bite. Stir in the soy sauce and return the cooked chicken to the pan. Mix in gently.

Step 4

Divide between 2 shallow bowls and serve immediately sprinkled with coriander.

Step 5

VEGI: Instead of chicken, use a 250g pack of firm tofu, cut into cubes. The calories, fibre and carbs will stay the same but it will add 5g fat per serving.

Step 6

STEP UP: To enjoy this dinner on Steps 3 and 4, add a sliced red pepper and 1 large carrot, cut into matchsticks. Serve with boiled rice (80g uncooked dry weight) and this will add 1g fat and 45g carbs per serving.

View on one2onediet.com

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