chicken or tofu stir-fry

© British Nutrition Foundation 2006

www.nutrition.org.uk/lifeskills

sliced 1/3 yellow pepper. sliced 2-3 mushrooms.nutrition. crushed 1cm fresh ginger. sliced 1/3 green pepper. sliced 1x10ml spoon soy sauce © British Nutrition Foundation 2006 www.org.uk/lifeskills .Ingredients 1 x chicken breast (or 3-4 thighs) or 100g tofu ½ red chilli. deseeded and sliced 1 glove garlic. finely chopped (optional) 1x10ml spoon oil ½ red onion.

uk/lifeskills . garlic press.Equipment Chopping board. measuring spoon. knife. © British Nutrition Foundation 2006 www.nutrition.org. wok/saucepan.

3.uk/lifeskills .Method 1. If using chicken. Heat the oil in the wok/saucepan. © British Nutrition Foundation 2006 www. Place in the fridge. until needed. Using a clean chopping board and knife.nutrition. prepare the vegetables. cut into strips. 2. covered.org.

nutrition.uk/lifeskills .org. garlic.4. © British Nutrition Foundation 2006 www. Add the onion. chilli and ginger. Allow to cook for 1 minute.

© British Nutrition Foundation 2006 www.5.nutrition.org.uk/lifeskills . Add the chicken or tofu and stir-fry for 3-4 minutes.

uk/lifeskills .nutrition. Add the remaining vegetables and soy sauce and continue to cook for a further 2 minutes.6. © British Nutrition Foundation 2006 www.org.

Tips * Vary the vegetables – leeks.org. * Mix in ready cooked noodles or rice for a quick main meal.g.nutrition.uk/lifeskills . * Other types of meat could be used. © British Nutrition Foundation 2006 www. courgettes and carrots all work well. e.7. Serve. thin strips of bean or turkey.

org.© British Nutrition Foundation 2006 © British Nutrition Foundation 2006 www.uk/lifeskills .nutrition.

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