Chicken & Green Bean Stir-Fry

Like most vegetables, green beans are a good source of fibre, potassium and folate. They contain anti-oxidants similar to those found in green tea and are also an excellent source of protein, iron and zinc.

Ingredients:
  • 200g green beans 
  • 500g skinless, chicken breasts, cut in strips lengthwise
  • 3 tablespoons canola oil
  • 2 cloves garlic, minced
  • 3 green onions, thinly sliced
  • 1 tablespoon fresh ginger, grated
  • Salt and freshly ground pepper, to taste
Sauce:
  • ½ cup good quality chicken stock
  • 2 tablespoons Tamari soy sauce
  • 2 tablespoons rice vinegar
  • ½ teaspoon of honey
  • 1 tablespoon corn-starch
Method:
  1. To make sauce, whisk ingredients in small bowl until blended; set aside.
  2. Meanwhile, bring a medium saucepan of water to boil over high heat. 
  3. Add green beans and cook uncovered, 4 minutes, or until tender crisp. Drain and refresh under cold water; set aside. 
  4. Heat 2 tablespoons oil in a wok over high heat. Add chicken and stir-fry until brown about 8 minutes; remove and set aside.
  5. Wipe wok with paper towel; add remaining oil and heat until slightly smoking. Add garlic, green onions and ginger; cook about 30 seconds. 
  6. Stir in sauce. Return chicken to wok and add green beans; stir-fry 3 minutes, or until sauce thickens. Salt and pepper to taste. Enjoy!
Serves 8-10

Comments

Popular Posts