So yes it’s farewell goat and hello monkey on Monday to celebrate Chinese New Year. Do you have anything planned to celebrate this date? It comes in a busy week – what with Pancake Day on Tuesday and Valentine’s Day on Sunday, so you can be forgiven for thinking it’s just another meal to cook! I get that (because my wedding anniversary also falls within this period) so I want to celebrate but don’t want the calories from a take-out and yet don’t want the hassle of cooking all day. I’m therefore going to cook this recipe …
It’s a simple chicken stir-fry but using a ready-made sauce (I’ve done my research for the one that has the best nutritional profile in terms of low fat and low sugar) and a pouch or two of ready-prepared rice. Mixed with fresh mango and bean sprouts it will be on the table in next to no time and look like I have spent many an hour labouring. You can use Chinese style greens like bok choy instead of the watercress if preferred but the latter does give a peppery crunch and, did you know, you can buy it ready-prepared in bags for ease of use?
SESAME CHICKEN STIR FRY WITH WATERCRESS AND MANGO
low-fat cooking spray or oil mist
4 skinless and boneless chicken breasts, cut into strips
2 x 227 g/8 oz sachets ready-cooked basmati or wholegrain rice
200 g/8 oz low-sugar sweet and sour sauce (I used Asda Good & Counted Sweet ‘n’ Sour Cooking Sauce, about 1/2 jar)
1 large ripe mango, peeled, stoned and cut into cubes
1 tbsp light soy sauce
1 tbsp medium sherry (optional)
300 g/10 oz packet fresh bean sprouts, rinsed
2 x 85 g/3 oz bags ready-prepared watercress
1 tbsp toasted sesame seeds
- Generously spritz a wok or large deep non-stick frying pan with the low-fat cooking spray or oil mist. Heat, add the chicken strips and cook for 5 minutes, stirring well, until browned and almost cooked through.
- Add the rice and cook, stirring, for 2-3 minutes until piping hot.
- Meanwhile, heat the sauce in a medium pan with the mango for 3-4 minutes or until the sauce begins to bubble. Keep warm.
- Add the soy sauce and sherry if used to the chicken and rice mixture, tossing well to ensure the rice is well coated.
- Remove from the heat, add the bean sprouts and watercress, stirring well to allow the watercress to wilt.
- Divide between warmed plates then spoon over the mango sauce mixture. Scatter with the sesame seeds to serve
WLS PORTION: 1/2-1
CALORIES PER PORTION: 395
But if you want to push the boat out and cook a few dishes then other recipes you might like to consider from previous years and postings are below. Simply click to go through to the recipe where it says here:
Chinese Style Steamed Salmon (recipe here)
Duck in Disguise (recipe here)
Chow Mein (recipe here)
Stir-Fried Pork with Chinese Vegetables (recipe here)
Ginger and Lemon Chicken Stir Fry (recipe here)