CFTH

The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Chicken stir-fry

Recipe from Fatima Laher

Serves 6

Swop your Chinese takeaways for this delicious home version, which is less fatty and salty, and quick to make.

Ingredients

2 tbsp (30 ml) grape vinegar or lemon juice

1 tsp (5 ml) sugar

1 tbsp (15 ml) Worcester sauce

¼ cup (60 ml) tomato sauce

4 chicken breast fillets, cut in strips

1 tbsp (15 ml) sunflower oil

1 onion, sliced

1 green or red pepper, seeds removed and sliced

1 cm piece fresh ginger, grated

3 carrots, cut in thin strips

2-3 baby marrows, cut in thin strips

1 cup (250 ml) frozen whole kernel corn, rinsed

1 cup (250 ml) shredded cabbage

2 tbsp (30 ml) water

black pepper to taste

Method

  1. Mix the first 4 ingredients and stir chicken into the mixture. Marinate for 20 minutes.
  2. Heat oil in a frying pan and stir-fry chicken pieces in batches and spoon out. Keep the marinade.
  3. Fry onion, green pepper and ginger for a few minutes.
  4. Add carrots and baby marrows. Fry until the veggies are almost cooked, but not too soft.
  5. Stir corn, cabbage and chicken with the marinade into the veggies. Add water and cover with a lid. Allow to simmer for a few minutes or until the cabbage is just cooked.
  6. Season with pepper. Serve immediately with small portions of brown rice or spaghetti.

Tips

  1. Pineapple or broccoli is also delicious in a stir-fry. Add unsalted peanuts for an extra crunch.
  2. Vegetarian stir-fry: Substitute chicken with a tin of beans of your choice and add the marinade to the fried veggies.
  3. Use left-over chicken and add in step 5 with the marinade. Also try it with lean strips of pork or beef.
Back to Top