CAL P/SERVE
576
kJ P/SERVE
2410
FAT P/SERVE
17.0g
SODIUM P/SERVE
2280g
What more could you want from a healthy dinner recipe?
This recipe is low fat, low sugar, and a good source of protein.
Ingredients
- 1 large chicken breast, no skin, cut into chunks
- ½ large capsicums (red or yellow) sliced thinly
- 1 small onion, sliced finely
- 4 med button mushrooms sliced
- 1 tsp. sesame oil
- 1 tsp. olive oil
- ½ tsp. chilli, chopped fresh or crushed (suit to your heat level)
- 1 tsp. cornflour, mixed with ¼ cup cold water
- 1 cup cooked rice
Liquids, mixed together
- 2 tbsp. mirin (rice wine vinegar)
- 2 tbsp. soy sauce, salt reduced
- 2 tbsp. Fish Sauce
- 2 tbsp. peanut butter
- 1 cup chicken stock
- 2 tsp. red curry paste
- 2 tbsp. brown sugar
Method
- Cook rice as per instructions.
- In a med large non-stick frying pan, heat olive oil and stir fry the onion for 5 mins or until gaining colour. Now add the capsicum, and keep stir frying for a further 5 mins and take off heat onto a plate, set aside.
- In the same pan, heat sesame oil (med-high heat) and cook chicken for 4 mins, doesn’t need to be cooked all the way through as it will cook in the liquid shortly.
- Whilst chicken is cooking, in a bowl mix together the rice wine vinegar, soy sauce, fish sauce, peanut butter red curry paste and brown sugar. Set aside.
- Now add mushrooms and chilli to pan with the chicken, cook for 3 mins. Add the cup of chicken stock. Simmer for 2 mins.
- Now add all the ingredients from the bowl to the pan, simmer for a couple more minutes.
- Add the mixed cornflour mixture to the pan, stir and should thicken.
- Serve with cooked rice.
Nutrition Table
Servings: 2
Serving size:617g
Average Serve | Average 100g | |
---|---|---|
Energy | 2410 kJ | 391 kJ |
576 Cal | 93 Cal | |
Protein | 54.4 g | 8.8 g |
Fat, total | 17.0 g | 2.8 g |
- Saturated | 3.7 g | 0.6 g |
Carbohydrate | 44.0 g | 7.1 g |
- Sugars | 23.2 g | 3.8 g |
Sodium | 2280 mg | 370 mg |