Basil-flavoured Chicken and Pepper Stir-Fry
For a more exotic flavour, try Thai basil in this recipe.
Ingredients
Before you start
Put the serving dish in the oven at the lowest setting to keep the meat warm while you cook the vegetables.
Method
- Prepare the vegetables : Cut the peppers into 1 cm-wide strips; halve the onions then cut them into 1 cm wedges; mince the garlic. Cut the chicken into strips ½ to 1 cm wide and about 5 cm long. Pat the strips dry with paper towels, then toss them with the cornstarch until they are coated. Season with salt and pepper.
- Heat half of the oil in a large nonstick pan over medium-high heat. Sauté the chicken pieces in batches, so as not to overcrowd the pan. Cook until browned, but not completely cooked through, 4-5 min total. Transfer the chicken to a plate and keep it warm in the oven.
- Pour the remaining oil into the pan, then add the onion and peppers. Cook over medium-high heat, tossing often, until they begin to brown and soften, about 5 min. Add the garlic then cook until fragrant, about 1 min. Season with salt and pepper.
- Pour in the water, soy sauce, and vinegar. Put the chicken pieces back into the pan. Cook, with tossing, until the chicken is cooked through, about 3-4 min. Remove the pan from the heat, stir in the basil leaves, adjust the seasoning then serve.
Recommended side dishes
Nutrition Facts Table
per 1 serving (240g)
|
Amount % Daily Value |
|
Calories 240 |
|
Fat 8 g 13 % |
|
Saturated
0.9 g
5 % |
|
Cholesterol 60 mg |
|
Sodium 310 mg 13 % |
|
Carbohydrate 18 g 6 % |
|
Fibre 2 g 8 % |
|
Sugars 5 g |
|
Net Carbs 16 g |
|
Protein 24 g |
|
Vitamin A 34 % |
|
Vitamin C 266 % |
|
Calcium 4 % |
|
Iron 12 % |
Claims
This recipe is :- Excellent source of :
- Niacin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
- Good source of :
- Magnesium, Manganese, Phosphorus, Potassium
- Source of :
- Copper, Folacin, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
- Low :
- Calories, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | 1 ½ |
| Meat and Alternatives | 3 |
| Fats | 1 ½ |
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Members' Reviews
liam000
2017-08-16T02:12:15+00:00 august 16, 2017 | I would make this recipe againI usually put extra onions......we love this recipe. Probably the one that started my boyfriend to finally go for healthy eating.
kaynmo
2010-04-07T22:31:10+00:00 april 07, 2010 | I would make this recipe againFantastic, easy recipe, I just used 3 chicken breasts, and put 3 tbsp of rice vinegar and 3 tbsp of Tamari sauce (sweeter soya sauce) rather than regular soya and I skipped on the basil leaves. Served with white rice and a salad... Yummy, yummy... kids loved it too!
ctyze
2008-10-01T19:27:51+00:00 october 01, 2008 | I would make this recipe againIt was delicious. I added a few things that I knew would compliment the dish such as fresh ginger and cashews.
Top Reviews
View All Reviewsctyze
october 01, 2008 | I would make this recipe againIt was delicious. I added a few things that I knew would compliment the dish such as fresh ginger and cashews.
kaynmo
april 07, 2010 | I would make this recipe againFantastic, easy recipe, I just used 3 chicken breasts, and put 3 tbsp of rice vinegar and 3 tbsp of Tamari sauce (sweeter soya sauce) rather than regular soya and I skipped on the basil leaves. Served with white rice and a salad... Yummy, yummy... kids loved it too!
liam000
august 16, 2017 | I would make this recipe againI usually put extra onions......we love this recipe. Probably the one that started my boyfriend to finally go for healthy eating.
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