Chicken in Black Bean Sauce

Name: Chicken in Black Bean Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Asian, Chinese
Ingredients: · Calorie controlled cooking spray; · 500g skinless chicken breasts - cut into strips; · 6 spring onions – trimmed and chopped; · 3 garlic cloves – finely chopped; · 2cm (¾in) piece of root ginger – peeled and finely chopped.; · ½ tsp Chinese 5-spice; · ¼ tsp fried chilli flakes; · 100g baby corn – each cut into 3; · 75g mangetout; · ½ red pepper - deseeded and sliced; · ½ green pepper – deseeded and sliced; · 2 tsp white miso paste; · 1 x 400g tinned (not dried) black beans – drained, rinsed and roughly mashed; · 4 tbsp gluten free soy sauce; · 1 tbsp rice vinegar; · 100ml water

3 steps

Prep:10minCook:10min

Updated at: Thu, 17 Aug 2023 07:05:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories236.6 kcal (12%)

Total Fat4.7 g (7%)

Carbs18.1 g (7%)

Sugars4.3 g (5%)

Protein27.7 g (55%)

Sodium1394.2 mg (70%)

Fiber7 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

cooking spray

calorie controlled

500gskinless chicken breasts

2 cmroot ginger

piece, peeled and finely chopped

½ tspChinese 5-spice

¼ tspchilli flakes

fried

100gbaby corn

each cut into 3

75gmangetout

0.5red pepper

deseeded and sliced

0.5green pepper

deseeded and sliced

2 tspwhite miso paste

1 x 400gblack beans

tinned, not dried, drained, rinsed and roughly mashed

4 Tbspgluten free soy sauce

1 Tbsprice vinegar

100mlwater

Instructions

Step 1

Spray a wok or frying pan with cooking spray and place over high heat. Add the chicken strips and stir-fry for 2-3 minutes until lightly browned, then add the spring onions, garlic, ginger, 5-spice and chilli flakes and stir well. Add the vegetables and stir-fry for another 3-4 minutes.

Step 2

Stir in the miso paste and the crushed beans, followed by the soy sauce, rice vinegar and water. Bring to a simmer and cook for 2 minutes.

Step 3

Check the chicken is cooked through and serve.