Vegetable and Chicken Stir Fry

QUICK FACTS

  PREPARATION TIME
10 min (for 1 serves)

 
  COOKING TIME
20 min (for 1 serves)
 

SUMMARY

 

Brighten up your meal time by this eye catching, tasty and time saving recipe which cuts back on fats and turns up guilt free satiety.   Boosting in its fiber content, trimmed down fat and calories, this will definitely help in weight management and is easier on the waistline as well.

INGREDIENTS

500 g
  Chicken liver, raw
500 g
  Chicken breast, lean
60 g
  Shrimp, raw, small
128 g
  Carrots, raw
50 g
  Celery, raw
100 g
  Cabbage, raw
100 g
  Cauliflower, raw
60 g
  Snowpea, raw
50 g
  Mushroom
90 g
  Red bell pepper, raw
60 g
  Stock, chicken, liquid
36 g
  Cornstarch
36 g
  Soy sauce, reduced salt
56 g
  Canola Oil
40 g
  Onion, chopped, raw
24 g
  Garlic, chopped, raw
4 g
  Ground Black/White Pepper
6 g
  Salt
 

METHOD

  1. Cut all vegetables into serving pieces, preferably diagonal and in uniform sizes.
  2. Cut all meats and shrimps into bit size pieces and set aside.
  3. Saute garlic and onion in hot oil till they are golden brown.
  4. Add sliced chicken breast, liver and shrimp.
  5. Season with soy sauce, salt and pepper.
  6. Pour in chicken stock.
  7. Simmer for 10 minutes or until chicken and liver are cooked.
  8. Add the carrots, cauliflower, cabbage and mushrooms and allow to cook in an open pan.
  9. Add the rest of the vegetables and cook until almost done.
  10. Disperse cornstarch in 1/4 cup water and add to mixture.
  11. Finish with salt and pepper to taste.
     
  NUTRITIONAL PANEL
Per Serve
Energy:
3,926.6 kJ  (938.5 kcal)
Protein:
112.0 g
Total Fat:
44.7 g
-Saturated:
6.8 g
-Mono-Unsaturated:
21.5 g
-Poly-Unsaturated:
10.3 g
Total Carbs:
35.8 g
-Complex Carbs:
4.7 g
-Sugar:
10.1 g
Fibre:
10.5 g
Water:
701.0 mL
Alcohol:
0.2 g
Cholesterol:
1,222.5 mg
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