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Chicken Stir Fry

Chicken Stir Fry

  • 4oz Cooked Sliced Chicken Breast
  • ½ cup Broccoli (blanched or microwaved to partially cook)
  • ½ Med Red Pepper Sliced
  • ½ Med Green Pepper Sliced
  • ¼ Med Onion Sliced
  • 1 Clove Chopped Garlic
  • ¼ cup Cold Chicken Stock
  • 1 tsp Corn Starch
  • 2 tsp 3/6/9 Oil

In a hot pan (sprayed with low fat cooking spray) stir fry the broccoli, peppers and onion until just about to soften (but still remain crunch) then add garlic and chicken. Once chicken is warmed through ensure that pan is very hot and add slurry of corn starch and chicken stock (to make slurry simply mix corn starch and chicken stock together). Stir until thickened, place on plate and drizzle 2 tsp 3/6/9 oil over top and serve.

 

This could easily be a beef stirfry by simply replacing the cooked chicken with cooked eye of round beef. The fat would increase by just over 1 gram for this meal if the beef was used instead of the chicken.

 

Stat for this meal are:

 

37g Protein 9g Carbs 14g Fat

 

To increase the carbs we could add ½ cup of the saffron rice, the stats for this meal with rice would be:

 

40g Protein 33g Carbs 15g Fat

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