A Thinner Dinner For 2!

After all the rich food of the festive season my tastebuds are tingling for something lighter and fresher as we move towards the New Year. However, I hate waste and will always use up what is left in the refrigerator, at the bottom of the freezer or in the fruit bowl at this time of year….clearing the decks for a much more spartan January and a bit of ‘back to basics’ eating.

 

This speedy stir-fry, using fresh clementines that were lingering in my fruit bowl, makes a light and refreshing meal for two (or four WLS eaters). You could, if some is still around, use leftover cooked turkey but only briefly stir-fry to give it a bit of colour.

 

CITRUS CHICKEN STIR-FRY WITH FRESH CLEMENTINES

 

Ingredients

Metric/US

3 clementines

1 tbsp wholegrain mustard

1 tbsp soy sauce

low-fat cooking spray

2 x 100g/4 oz chicken breast fillets, cut into bite-sized strips

225g/8 oz pack button mushrooms, halved

200g/7 oz pack ‘ready to wok’ medium stir-fry noodles

6 spring onions/scallions, thinly sliced

 

Method

1.  Use a fork to juice 2 of the clementines, then peel and chop the remaining fruit into 5-6 chunky whole slices. Mix the clementine juice with the mustard and soy sauce and set aside.

2.  Spray a large non-stick pan or wok with low-fat cooking spray, heat then add the chicken and stir-fry, over a high heat for 2 minutes. Add the mushrooms and stir-fry for 3-4 minutes until lightly browned.

3.  Add the noodles and spring onions/scallions and cook for 2 minutes, stirring occasionally. Stir in the reserved sauce and clementine slices and simmer gently for about 2 minutes until the chicken is cooked through and the noodles are piping hot. Serve at once.

 

SERVES 2

WLS PORTION: 1/2

 

CALORIES PER PORTION:  387

PROTEIN:  35.9g

CARBOHYDRATE:  47g

FAT:  6.7g

 

Image courtesy of Waitrose