Healthy Spicy Chicken and Vegetable Stir Fry Recipe

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Healthy Spicy Chicken and Vegetable Stir Fry Recipe

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Spicy chicken and vegetable stir fry recipe – a quick and easy mid-week meal you can get on the table in less than 20 minutes. It’s very easy to fall into the stir fry trap – a few veggies, maybe some meat and a jar of stir fry sauce.We all do it, but it can get boring very quickly! Sauces from a jar have their advantages, but making your own sauce can be just as quick – plus there are endless variations.

This is a sweet and spicy version – made using sweet chili sauce, chilies and brown sugar. If you don’t want too much heat, then leave out the fresh chilies – my kids still ate every bite even with a little sweet chili sauce.

You could add a little more sugar, plus the juice of a lime for a tangy-sweet sauce. Or try adding pineapple chunks and juice, a little malt vinegar and an extra squirt of ketchup for a quick sweet and sour stir fry. Pile in the veggies and watch the kids eat them up with no complaints.

So much tastier than take-out!

Here’s what you’ll need for spicy chicken and vegetable stir fry:

Serves 4

• 3 chicken breast fillets, sliced into bite-size pieces
• 2 tbsp cornstarch mixed with a good pinch of salt and pepper
• 2 tbsp oil (vegetable or olive oil)
• 1 cup snow peas
• 1 yellow bell pepper, deseeded and sliced
• 1 red bell pepper, deseeded and sliced
• 2 cloves of garlic, peeled and crushed
• 4 tbsp soy sauce
• 2 tbsp Chinese rice vinegar
• 3 tbsp brown sugar
• 3 tbsp sweet chilli sauce
• 2 tbsp tomato ketchup
• 1 bunch scallions, chopped
• 1 small red chilli, deseeded and sliced
• To serve:
• Boiled rice or noodles

Step by step guide to make the spicy chicken dish:

1. Place the chicken onto a plate and toss with the seasoned cornstarch.

2. Add the oil to a wok or large skillet and heat on high. When the oil is very hot, add in the chicken and fry for 5-6 minutes – turning regularly until lightly browned.

3. Add in the snow peas and bell peppers and fry for a further two minutes

4. Add in the garlic, soy sauce, Chinese rice vinegar, brown sugar, sweet chili sauce and tomato ketchup.Continue to heat on high, tossing everything with a spatula, until heated through. Check the chicken is cooked by taking a large piece and slicing in half. If it’s no longer pink in the middle, it’s cooked.

5. Stir through the chopped scallions and the chopped chili, heat for one more minute until they’re hot, but still crunchy.

6. Serve with rice or noodles.

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Yield: 4

Healthy Spicy Chicken and Vegetable Stir Fry Recipe

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Spicy chicken and vegetable stir fry recipe – a quick and easy mid-week meal you can get on the table in less than 20 minutes.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 3 chicken breast fillets, sliced into bite-size pieces
• 2 tbsp cornstarch mixed with a good pinch of salt and pepper
• 2 tbsp oil (vegetable or olive oil)
• 1 cup snow peas
• 1 yellow bell pepper, deseeded and sliced
• 1 red bell pepper, deseeded and sliced
• 2 cloves of garlic, peeled and crushed
• 4 tbsp soy sauce
• 2 tbsp Chinese rice vinegar
• 3 tbsp brown sugar
• 3 tbsp sweet chili sauce
• 2 tbsp tomato ketchup
• 1 bunch scallions, chopped
• 1 small red chili, deseeded and sliced

To serve:

• Boiled rice or noodles

Instructions

1. Place the chicken onto a plate and toss with the seasoned cornstarch.
2. Add the oil to a wok or large skillet and heat on high. When the oil is very hot, add in the chicken and fry for 5-6 minutes – turning regularly until lightly browned.
3. Add in the snow peas and bell peppers and fry for a further two minutes
4. Add in the garlic, soy sauce, Chinese rice vinegar, brown sugar, sweet chili sauce and tomato ketchup. Continue to heat on high, tossing everything with a spatula, until heated through. Check the chicken is cooked by taking a large piece and slicing in half. If it’s no longer pink in the middle, it’s cooked.
5. Stir through the chopped scallions and the chopped chili, heat for one more minute until they’re hot, but still crunchy.
6. Serve with rice or noodles.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 449Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 31mgSodium: 1486mgCarbohydrates: 58gFiber: 4gSugar: 21gProtein: 18g