STIR FRY CHICKEN VEGETABLES RECIPES

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CHICKEN PICCATA STIR-FRY | RECIPES | WW USA



Chicken piccata stir-fry | Recipes | WW USA image

In this quick stove-top dish, classic Italian chicken piccata meets Asian stir-fry when prepared in a wok along with the addition of soy sauce, string beans and peanut oil. A light coating of cornstarch gives this chicken a nice brown color and a crispy exterior and it also aids in thickening the sauce. Lemon brightens the flavor of this stir-fry and should be added once the food is plated. If an acidic ingredient like lemon juice is added to the wok, it will ruin the pan’s patina. For variation, small broccoli florets would make a good swap for the beans.

Provided by WEIGHTWATCHERS.COM

Categories     Lunch

Total Time 25 minutes

Prep Time 20 minutes

Cook Time 5 minutes

Yield 4 servings

Number Of Ingredients 14

1 pound(s) Uncooked boneless skinless chicken breast cut into ¼-inch-thick slices
3 Tbsp Dry sherry divided
2 tsp Cornstarch divided
0.75 tsp Table salt divided
0.25 tsp Black pepper freshly ground
0.5 cup(s) Fat free chicken broth
1 Tbsp Low sodium soy sauce
4 tsp Peanut oil or vegetable oil
1 medium Uncooked shallot(s) thinly sliced
1 Tbsp Minced garlic
2 cup(s) Uncooked string beans cut into 2-inch pieces
1 Tbsp Capers rinsed
2 Tbsp Fresh parsley chopped
0.5 medium Lemon(s) cut into 4 wedges

Steps:

  • In medium bowl, combine chicken, 1 tbsp sherry, 1 tsp cornstarch, 1⁄2 tsp salt, and black pepper. In small bowl, combine broth, soy sauce, and remaining 2 tbsp sherry and 1 tsp cornstarch.
  • Heat 14-inch flat-bottomed wok or 12-inch skillet over high until drop of water evaporates within 1 to 2 seconds of contact. Swirl 1 tbsp oil in wok. Add shallot and garlic and stir-fry until fragrant, about 10 seconds. Push shallot and garlic to sides of wok and add chicken, spreading evenly into 1 layer in wok. Cook, undisturbed, for 1 minute so chicken begins to sear. Stir-fry until chicken is no longer pink but not cooked through, about 1 minute.
  • Swirl remaining 1 tsp oil in wok. Add green beans and capers and sprinkle with remaining 1⁄4 tsp salt and stir-fry just until combined, about 30 seconds. Swirl in broth mixture and stir-fry until chicken is cooked through and sauce is slightly thickened, 1 to 2 minutes. Sprinkle with parsley. Serve with lemon wedges.
  • Serving size: 1 cup

Nutrition Facts : Calories 186 kcal

TOFU STIR FRY RECIPE | JAMIE OLIVER VEGETARIAN RECIPES



Tofu stir fry recipe | Jamie Oliver vegetarian recipes image

A brilliantly simple, flavour-packed supper for two – get stuck in to this tasty stir-fry!

Total Time 25 minutes

Yield 2

Number Of Ingredients 16

2 tablespoons cashew nuts
3 tablespoons sesame seeds
175 g firm tofu
1 teaspoon cornflour
vegetable oil
runny honey
2 cloves of garlic
5 cm piece of ginger
4 spring onions
2 fresh red chillies optional
½ a head of broccoli
½ a red pepper
4 baby sweetcorn
80 g sweetcorn
1 lime
low-salt soy sauce

Steps:

    1. Place a frying pan or wok over a high heat. Add the cashew nuts, then 30 seconds later add the sesame seeds. Toss for a further 30 seconds until golden, then tip into a bowl.
    2. Cut the tofu into cubes, then place in a bowl and dust with the cornflour and a pinch of sea salt and black pepper.
    3. Add a good lug of oil to the pan or wok and place back over a medium-high heat.
    4. Fry the tofu until golden and crisp, then scoop it out of the pan with a slotted spoon and set aside on a plate lined with kitchen paper. While it’s still warm, drizzle with honey and scatter over the nuts and seeds.
    5. Peel and slice the garlic and ginger, then trim and slice the spring onions on an angle. Slice the chillies (if using), cut the broccoli into florets, then slice the pepper. Halve the sweetcorn lengthways.
    6. Return the pan to a medium heat and add the garlic, ginger, spring onions and chillies (if using). Stir-fry for 30 seconds, or until the garlic turns golden.
    7. Add your vegetables and stir-fry for a further 4 minutes. Squeeze in the juice from half the lime and add a splash of soy sauce.
    8. Tip the vegetables into bowls, top with the crispy tofu and serve with the remaining lime wedges and some chilli sauce, if you like extra heat.

Nutrition Facts : Calories 399 calories, FatContent 23.2 g fat, SaturatedFatContent 3.6 g saturated fat, ProteinContent 22.6 g protein, CarbohydrateContent 25.2 g carbohydrate, SugarContent 10.4 g sugar, SodiumContent 1.2 g salt, FiberContent 7.5 g fibre

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