Basil-flavoured Chicken and Pepper Stir-Fry

9 Reviews
100% would make this recipe again

For a more exotic flavour, try Thai basil in this recipe.

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Preparation : 10 min Cooking : 15 min
240 calories/serving

Ingredients

1 1/2 yellow or red sweet peppers, cut into 1 cm-wide strips 11 oz
1/2 onions, halved and cut into 1 cm-thick wedges 3.5 oz
4 cloves garlic, minced
1 chicken breasts, boneless, skinless, cut into 1 x 5 cm pieces 11 oz
paper towels
3 tbsp cornstarch 0.9 oz
1 pinch salt [optional]
ground pepper to taste [optional]
2 tbsp canola oil 1 fl.oz
3 tbsp water 1.5 fl.oz
1 1/2 tbsp wheat-free soy sauce 0.8 fl.oz
1 1/2 tbsp rice vinegar 0.8 fl.oz
45 leaves fresh basil, larger leaves torn in half 0.9 oz

Before you start

Put the serving dish in the oven at the lowest setting to keep the meat warm while you cook the vegetables.

Method

  1. Prepare the vegetables : Cut the peppers into 1 cm-wide strips; halve the onions then cut them into 1 cm wedges; mince the garlic. Cut the chicken into strips ½ to 1 cm wide and about 5 cm long. Pat the strips dry with paper towels, then toss them with the cornstarch until they are coated. Season with salt and pepper.
  2. Heat half of the oil in a large nonstick pan over medium-high heat. Sauté the chicken pieces in batches, so as not to overcrowd the pan. Cook until browned, but not completely cooked through, 4-5 min total. Transfer the chicken to a plate and keep it warm in the oven.
  3. Pour the remaining oil into the pan, then add the onion and peppers. Cook over medium-high heat, tossing often, until they begin to brown and soften, about 5 min. Add the garlic then cook until fragrant, about 1 min. Season with salt and pepper.
  4. Pour in the water, soy sauce, and vinegar. Put the chicken pieces back into the pan. Cook, with tossing, until the chicken is cooked through, about 3-4 min. Remove the pan from the heat, stir in the basil leaves, adjust the seasoning then serve.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

240

Fat

8 g

13 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

60 mg

Sodium

290 mg

12 %

Carbohydrate

18 g

6 %

Fibre

2 g

8 %

Sugars

5 g

Net Carbs

16 g

Protein

24 g

Vitamin A

34 %

Vitamin C

266 %

Calcium

4 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Magnesium, Manganese, Phosphorus, Potassium
Source of  :
Folacin, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 3
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (8 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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october 10, 2009 | I would make this recipe again

this was a easy dish to make. my wife and kids really liked it. if you have a larger family, it's a good idea to double the recipe.

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