Tuesday, 20 March 2018

Chicken and Pineapple Stir Fry

I've been trying to have a healthier 2018 as we all know eating well is good for your body and soul. Now, I'll never be one of those radical clean eating peeps, I love chocolate and carbs too much, but I'm trying to eat at least one vegetarian and a Weight Watchers recipe once a week. Having followed the Weight Watchers programme on and off for a number of years, I have amassed quite a few of their cookbooks. This recipe for chicken and pineapple stir fry is adapted from an old Weight Watchers Nice and Spicy cookbook, the recipe was actually chicken and mango stir fry. I struggled to find fresh mango and as tinned pineapple is widely available in supermarkets, I thought I'd try this.  The dish is on the table within 30 minutes which makes it a perfect mid week treat.





Recipe for Chicken and Pineapple Stir Fry
Around 311 calories per serving, takes 30 minutes
Serves 2
Calorie controlled cooking spray
225g skinless boneless chicken breasts, cut into strips
1 garlic clove, crushed
1 red chili de-seeded and chopped finely
2.5cm (1 inch) fresh root ginger, grated
175g broccoli
125g mange tout
125g sweetcorn, halved
100g canned bamboo shoots, drained
230g tinned pineapple chunks
4 tablespoons ginger wine
2 tablespoons tomato puree
2 tablespoons soy sauce
1 teaspoon cornflour

Method 
Heat a large non stick frying pan or wok and spray it with the cooking spray. Add the chicken strips an stir fry for 5 minutes until the chicken has browned evenly.
Add the garlic, chili, ginger, broccoli, mange tout and baby sweetcorn and stir fry for a further 5 minutes.
Add the bamboo shoots and pineapple chunks and heat through for 2 minutes.
Mix together the ginger wine, tomato puree, soy sauce and corn flour and add this to the pan. Cook, stirring until the sauce thickens. Spoon on to the warmed plates and serve.

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