Checks 8 Fat Grams 5
Enjoy this flavour filled citrus stir fry without the guilt. Packed full of vegetables and lean protein this dish is sure to keep you going through your day.
Serves 2 Ingredients 250g Chicken breast, cut into strips ½ tsp sesame oil ½ tsp sesame seeds Juice of 1 lemon 1 tbsp sweet chilli sauce 1 tbsp soy sauce 60g rice Spray oil 115g broccoli 115g sugar snap peas, trimmed 4 spring onions, sliced 2 garlic cloves, crushed 2 tbsp chopped ginger 1 red chilli, chopped
Directions 1. Put the strips of chicken in a bowl with the sesame oil and seeds. Stir well to coat the chicken lightly. 2. Mix the lemon juice, sweet chilli sauce and soy sauce in a small bowl and set aside. 3. Boil the rice according to the manufacturer’s instructions, or by your favourite method. 4. H eat a wok or deep frying pan and stir-fry the chicken for 4-5 minutes, until cooked through and golden. Remove and keep warm. 5. Spray a pan with oil and tip in the broccoli florets, sugar snaps, spring onions, garlic, ginger and chilli. Stir fry for about 2-3 minutes, and then stir in the lemon sauce and 2 tablespoons of hot water. Cover and cook for about 2-3 minutes, until the broccoli and sugar snaps are just tender. 6. Add the cooked chicken to the pan and heat through for about 1 minute. Serve the stir-friend chicken with the cooked rice and vegetables.
Scottish Slimmers 27
Stir Fried Lemon Chicken