Chicken Stir-fry

Ingredients

Note: When making a stir-fry the aim is to have all the ingredients about the same size so that they will cook at the same rate.

  • 2 boneless and skinless chicken breasts
  • 2 cloves of garlic
  • 1 bunch of asparagus
  • 100 g broccoli
  • 1 small onion
  • 1/2 red pepper
  • 1/2 yellow pepper
  • 7 cm piece of ginger
  • vegetable oil
  • 100 g baby sweetcorn
  • ½ a bunch of fresh coriander (15g)
  • ¼ cup all-purpose flour
  • 5ml salt
  • 5ml black pepper
  • ¼ cup vegetable oil

Method:

  1. Slice the chicken breast into thin strips
  2. Mince the garlic with a garlic press
  3. Snap the stalky ends of the asparagus and chop into 5cm pieces
  4. Cut the broccoli into smaller pieces and slice the stalky part into 5 cm long sticks
  5. Cut the onion into slices
  6. Cut the peppers into slices – remove the white seeded fleshy part
  7. Grate the fresh ginger
  8. Combine the flour, salt and pepper in a stainless-steel bowl and coat the chicken strips with the flour. Dust off the excess flour.
  9. Place the oil into a frying pan and heat the oil. Once the oil is hot but not smoking, brown the chicken. Now add the garlic, ginger and vegetables. Cook for 7- 10 minutes until the vegetable are cooked al dente.
  10. Add the coriander and baby corn at the end.

Drizzle with sweet-sour sauce and serve on a bed of rice or noodles