COUPLE'S KUNG PAO CHICKEN: low-fat, high fibre, fodmap friendly

This dish, adapted from Eating Well, is one of those wonderful quick & tasty mains for weeknight evenings. 

Who doesn't love authentic Chinese food that's easy to make at home!

It's healthy; the chicken breast is low in fat, the mixed veg adds gut-friendly fibre and the sauce is flavourful without overwhelmng. 

Moreover, the recipe is fodmap friendly!

If there are issues with high blood pressure, reduce soy sauce by half.

67 tested this at lunchtime and wanted a carb-free meal but 5-minute Chinese noodles or frozen cooked defrosted rice would be good matches.   

Cost:   £3.50'ish

Feeds: 2 with leftovers (singletons: halve the recipe)

Ingreds: 

   226g/8oz boneless, skinless chicken breast

   (1) 1 tsp reduced sodium soy sauce + 1/2 tsp sherry + 1/4 tsp cornstarch +      (add later) 1 tsp sesame oil 

   (2) 1/2 tbsp soy sauce + 1 tb low-salt broth + 1/2 tsp sherry + 1 tsp balsamic vinegar + 1 tsp chilli crisp  

   1 tb veg oil, not olive

   1.5 slices fresh ginger, peeled & smashed

   1/3 each red/green or mixed color bell peppers in 1/4 inch slices 

   generous handful of green beans, trimmed 

   1 med carrot in matchsticks

   2 tb unsalted roasted peanuts or almonds (opt)

Method:

1. Marinade: Mix 1 tsp soy sauce, 1/2 tsp sherry & 1/4 tsp cornstarch; add sesame oil; stir; add chicken, stir to oat
2. Sauce: Mix broth, vinegar, chilli crisp,  soy sauce & sherry; set aside 
3. Cut chicken across the grain (ie sideways, not lengthways)  in 1/4 inch/1/2 cm slices
4. Heat a wok or skillet over high heat till smoking; swirl in 1/2 tbsp veg oil; add ginger slices, stir fry 10 sec; push to one side
5. Add chicken in an even layer, cook undisturbed 1 min; flip slices; cook a further min; transfer to plate (meat won't be cooked through; it continues to cook later) 
6. Swirl in remaining 1/2 tbsp veg oil.  Turn heat down to med-high.  Add carrots; stir fry 1-2 mins.  Add green beans & peppers, after a minute, stir;  return chicken to pan along with reserved sauce.  Stir fry 1 min; add a tablespooon of water or broth, cover with a lid and cook a minute more; test a piece of chicken; it should be cooked through; if not, leave a further minute
7. If sauce is too thick, add a bit more broth
8. Take off heat; sprinkle with nuts if using
9. Serve with brown rice or noodles

Comments:

'Very tasty and quick; one could double the vegetables to make the dish go even further.'  Retired writer

Tips: 

• Try replacing chicken with firm tofu
• Replace chicken breasts with skinless thighs (bone-in will take longer to cook)

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission