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Chicken satay stir-fry

Red chillies are a great source of beta–carotene and vitamin C. You can spice this dish up a little by leaving the seeds in the chilli – chillies contain most of their heat in the seeds and membrane.

Chicken satay stir-fry

Ingredients

  • ¼ cup (60 g) salt–reduced smooth peanut butter
  • ⅓ cup (80 ml) low–fat coconut milk
  • 2 tablespoons salt–reduced chicken stock
  • finely grated zest of 1 lemon
  • 1 tablespoon vegetable oil
  • 2 cloves garlic, crushed
  • 1 long red chilli, seeded and chopped
  • 350 g (12 oz) skinless, boneless chicken breast fillets, thinly sliced
  • 1 tablespoon Chinese five–spice
  • 1 red capsicum (bell pepper), halved, seeded and sliced
  • 2 carrots, cut into thin matchsticks
  • 2 cups (180 g) sliced button mushrooms
  • 2 tablespoons chopped fresh coriander (cilantro) leaves

Preparation

  1. In a small bowl, whisk together the peanut butter, coconut milk, stock and lemon zest until well combined.
  2. Set aside.
  3. Heat the vegetable oil in a wok or large non–stick frying pan over high heat.
  4. Add the garlic and chilli and stir–fry for 30 seconds to release the flavours.
  5. Add the chicken and Chinese five–spice to the wok and stir–fry for 3–4 minutes, or until the chicken is coloured all over.
  6. Add the capsicum, carrot and mushroom and stir–fry for 2–3 minutes, or until slightly softened.
  7. Pour the peanut butter mixture into the wok and stir–fry for a further 2–3 minutes, or until the chicken is cooked through and tender.
  8. Remove from the heat, stir in the coriander and serve immediately.

Serves 4
Preparation: 15 minutes
Cooking: 15 minutes



Source:

Low Fat No Fat Asian Cooking

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