Chicken Stir Fry with Black Beans
|Skinless chicken breasts||2 , cut into thin strips|
|Groundnut oil||1⁄2 Tablespoon|
|Garlic||2 Clove (10 gm), finely chopped|
|Fresh ginger root||1 Inch, peeled and grated|
|Dried red chilli flakes||1 Pinch|
|Chinese black beans||1 Tablespoon, finely chopped|
|Carrot||1 , sliced on the diagonal|
|Red pepper||1⁄2 , seeded and cut into diamonds|
|Yellow pepper||1⁄2 , seeded and cut into diamonds|
|Chicken stock||125 Milliliter|
|Reduced salt soy sauce||1 Tablespoon (dark)|
|Rice wine vinegar||2 Tablespoon|
|Sugar snap peas||75 Gram|
|Spring onions||4 , sliced on the diagonal|
Lightly beat the egg white in a non-metallic bowl with half the cornflour.
Add the chicken, cover with clingfilm and chill for 30 minutes (this is called velveting).
Place 300 ml water in a pan and bring to the boil.
Stir the chicken and then remove from the bowl with a slotted spoon.
Remove the pan from the heat and add the chicken, stirring to prevent it from sticking together, then return to the heat and cook for 11/2 minutes or until the chicken is white and just tender.
Drain on kitchen paper.
Heat a wok and swirl in the oil.
Add the garlic, ginger, chilli flakes and black beans and stir-fry for 15 seconds, then add the carrot and stir-fry for 1 minute.
Stir in the cooked chicken and the peppers.
Pour in the stock, then add the soy sauce, vinegar and sugar, stirring to combine.
Increase the heat and bring to the boil, then reduce to a simmer.
Add the sugar-snap peas and spring onions and cook for 2 minutes.
Mix the remaining cornflour with 1 tablespoon water and stir into the wok.
Cook for a minute or so until the sauce clears and thickens.
Serve at once with steamed rice.
Calories 359 Calories from Fat 63
% Daily Value*
Total Fat 7 g11%
Saturated Fat 1.5 g7.4%
Trans Fat 0 g
Cholesterol 101.6 mg33.9%
Sodium 538.4 mg22.4%
Total Carbohydrates 25 g8.5%
Dietary Fiber 4.2 g16.8%
Sugars 6.6 g
Protein 47 g93.4%
Vitamin A 138.1% Vitamin C 220.5%
Calcium 9.2% Iron 18.5%
*Based on a 2000 Calorie diet