32
– WEEK 3 –
A month of MEALS
SUNDAY SPICY GINGER CHICKEN STIRFRY Serves 4
are tender and the chicken is cooked through. 4 Serve with boiled rice. Per Serving 295kcals, 14.6g fat (3.1g saturated), 8.2g carbs, 2.1g sugars, 31.9g protein, 2.4g fibre, 0.55g sodium
v T J
Substitute
This dish is equally as tasty with pork or steak. The steak may not need to cook as long, so only add it toward the end.
DF
1 tbsp olive oil 4cm piece fresh ginger, peeled and cut into thin matchsticks 2 garlic cloves, crushed 500g chicken fillets, sliced into strips 100g broccoli florets, frozen or fresh 100g peas, frozen or fresh 1 red chilli, deseeded and finely chopped 2 tbsp soy sauce To serve: Boiled rice 1 Heat the oil in a wok over a high heat. Add the ginger, garlic and chicken. Stir-fry for five minutes. 2 Add the broccoli and peas and cook for 3-4 minutes. 3 Add the chilli and soy sauce and continue to cook for 2-3 minutes, until the vegetables
24-33 Meals_for_a_month_wk3AA.indd 32
31/05/2013 14:47
