Category Archives: Dinner

Stir-fried chicken (with celery & shallots)

Serves 4

298

Stir-fried chicken (with celery & shallots)

High protein, Low carb, Low fat, Low kilojoule, Low sugar.

15 minPrep Time

5 minCook Time

20 minTotal Time

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Ingredients

  • 2 tablespoons oyster sauce
  • 2 tablespoons dry sherry
  • 1 tablespoon light soy sauce
  • 1 teaspoon caster sugar
  • 1/2 teaspoon sesame oil
  • 3 teaspoons light olive oil
  • 600g chicken breast fillets, thinly sliced diagonally
  • 2 large celery sticks, trimmed, thinly sliced
  • 2 garlic cloves, finely chopped
  • 4 shallots, trimmed, thinly sliced
  • Pinch of ground white pepper
  • Steamed white rice, to serve

Instructions

  1. Combine oyster sauce, sherry, soy sauce, sugar and sesame oil in a small bowl. Heat a wok over high heat. Add 1 teaspoon of olive oil and heat until smoking. Add half the chicken. Stir-fry for 2 minutes or until golden. Transfer to a plate. Repeat with 1 teaspoon of the remaining olive oil and remaining chicken.
  2. Heat remaining olive oil in the wok. Add the celery and garlic. Stir-fry for 1 minute or until soft. Add the chicken and sherry mixture. Toss to coat. Stir in half the shallot. Season with white pepper.
  3. Divide rice and stir-fry among serving bowls. Top with remaining shallot to serve.

Notes

961 kj Energy 7g Fat Total 1g Saturated Fat 1g Fibre 34g Protein 88mg Cholesterol 949.75mg Sodium 4g Carbs (sugar) 5g Carbs (total)

Nutrition

Calories

298 cal

Fat

8 g

Carbs

18 g

Protein

37 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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https://ballbagshandbags.com/stir-fried-chicken-celery-shallots/

Thai Green Curry Chicken

Serves 4

712

Thai Green Curry Chicken

High protein, Low carb, Low fat, Low kilojoule, Low sugar

10 minPrep Time

25 minCook Time

35 minTotal Time

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Ingredients

  • 1 tablespoon peanut oil
  • 700g chicken breast fillets, trimmed, cut into strips
  • 1 large brown onion, finely chopped
  • 1/4 cup green curry paste
  • 400ml can light coconut milk
  • 3/4 cup Chicken style liquid stock
  • 1 tablespoon fish sauce
  • 2 tablespoons lime juice
  • 100g snake beans, cut into 4cm lengths
  • 1 large zucchini, roughly chopped
  • 1/2 cup fresh coriander leaves
  • steamed jasmine rice, to serve

Instructions

  1. Heat oil in a large saucepan over high heat. Add chicken. Cook, stirring, for 4 to 5 minutes or until browned. Add onion. Cook, stirring, for 2 minutes or until onion has softened. Add curry paste. Cook, stirring, for 30 seconds or until fragrant.
  2. Add coconut milk, stock, fish sauce and lime juice. Bring to the boil. Reduce heat to medium-low. Simmer for 10 minutes or until thickened slightly. Add beans and zucchini. Cook for 5 minutes or until chicken and vegetables are tender.
  3. Add coriander. Stir to combine. Serve with steamed rice.

Notes

Energy 2518 kj Fat Total 15g Saturated Fat 6.8g Fibre 5.5g Protein 47.7g Cholesterol 114mg Sodium 1102mg Carbs (total) 64.5g

Low-carb version: Add extra vegetables such as more zucchini or chopped spinach, and reduce or omit the rice.

Higher fibre: Serve with brown Jasmine rice.

Salt-reduced: version Omit fish sauce and use salt-reduced stock.

Lower GI: Serve with doongara or basmati rice.

Nutrition

Calories

712 cal

Fat

25 g

Carbs

52 g

Protein

65 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
7.8.1.2
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https://ballbagshandbags.com/thai-green-curry/