Teriyaki Chicken and Spicy Stir Fry Veg

Teriyaki is a Japanese dish, where the meat is glazed in  a blend of soy sauce, sake and sugar.  Here, this recipe has a little cheat by using ready made Teriyaki sauce, so there’s no need to venture out to the continental wholesalers for the sake!

All the veg, garlic and chilli in this dish ensure its packed full of flavour as well as fibre! Great for filling us up.  I love stir frys, as they are so quick and healthy when you go easy on the oil and put loads of veg in. You can add noodles or boiled rice, if your calories allow, but Suzanne who sent this recipe in, says the bamboo shoots are good enough to fill you up on their own.  At 250 calories a serving, you can’t go wrong!

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Teriyaki Chicken and Spicy Stir Fry Veg


  • Author: Rachel Wilcock
  • Total Time: 25 minutes
  • Yield: 2 1x

Description

Spicy, japanese stir fry dish.


Ingredients

Scale

2 small Chicken breasts or one large cut in half (butterfly cut)

Teriyaki marinade (not sauce – the runny kind – you could also use light soy sauce)

Packet of fresh beansprouts (tinned beansprouts can be used too)

Lots of sliced mix veg such as spring onions, green beans, baby sweetcorn, carrots and shredded cabbage (alternatively use a pack of ready prepared stir fry veg from the supermarket)

1/2 inch fresh ginger grated

1 garlic clove

1 red chilli sliced and deseeded (optional)

Soy sauce

Few squirts of frylight


Instructions

1. Marinade the chicken for an hour minimum, longer for a fuller flavour
2. Grill the chicken on a griddle or under the grill on a medium heat until cooked through – approximately eight minute each side, but less if sliced thinly. You can dry fry if you prefer.
3. Cover a large fry pan or wok with frylight and turn on a medium to high heat and add the grated ginger and garlic and fry gently.
4. Add all the vegetables and fry gently for five minutes, spraying with extra frylight if needed.
5. Add the chilli and a generous helping of soy sauce and continue to fry, reducing heat as required.
6. Serve immediately with grilled chicken on top.

Notes

If you don’t like beansprouts you can use tinned bamboo shoots or water chestnuts which are really low in calories too.

Experiment with different veg to vary the flavour.

Chicken can be replaced with fish such as salmon fillets, or low fat beef escalopes, just recalculate the calories.

  • Prep Time: 10
  • Cook Time: 15

Nutrition

  • Calories: 250

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