5:2 Fast Day Stir Fry

5:2 Fast day stir fryOn the way home from picking my daughter up from school on Monday, I decided I wanted stir fry for dinner.  Mainly because my fridge is SO FULL of vegetables I can barely close the door.  Usually I mix soy sauce with a bit of sesame oil and occasionally chicken stock for the sauce, but the kids have started moaning that it’s boooorrrrrrrring, MUMMMMM, and so I went on the hunt for something a little more interesting to satisfy the fussy little fusspots.

(Honestly! Boring? These children do not know they are born!)

After a quick Google search I came across this page and was sold!  I had to adapt the sauce a little because I didn’t have as much soy sauce as the recipe called for, but our stir fry was absolutely delicious all the same; sweet, sticky, packed full of veg and very very 5:2 friendly. 

We had it with brown rice (when you restrict yourself to 500 cals, you want something that is low GI and will keep you feeling full for as long as possible, so brown rice is perfect for this).  If you’re not a big fan of brown rice, you could swap it for noodles, or white rice.

 

5:2 Fast Day Stir Fry
Serves 4
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Prep Time
15 min
Cook Time
10 min
Prep Time
15 min
Cook Time
10 min
142 calories
12 g
21 g
6 g
10 g
1 g
183 g
285 g
6 g
0 g
4 g
Nutrition Facts
Serving Size
183g
Servings
4
Amount Per Serving
Calories 142
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 21mg
7%
Sodium 285mg
12%
Total Carbohydrates 12g
4%
Dietary Fiber 2g
10%
Sugars 6g
Protein 10g
Vitamin A
93%
Vitamin C
158%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the sauce
  1. 250mls chicken stock
  2. 1 tbsp. soy sauce
  3. 4 tsp. Chinese rice wine
  4. 4 tsp. Sesame oil
  5. 1 tsp. chilli flakes
  6. 2 tsp. granulated sugar
For the stir fry
  1. 100g carrot
  2. 100g courgette (zucchini)
  3. 1 yellow pepper
  4. 125g baby sweetcorn
  5. 1 red onion
  6. 1 stick of celery
  7. 2 spring onions (scallions)
  8. 100g cooked chicken breast, sliced up.
Vegetable prep
  1. With a speed peeler, peel the carrots and courgette into ribbons
  2. Finely slice the onion and pepper
  3. Chop the baby sweetcorn, celery and spring onions into chunks.
  4. Set aside.
To make the sauce
  1. In a jug, make up approximately 250mls of chicken stock, using half a stock cube. In the same jug, add the rest of the ingredients, and set aside.
Cooking Directions
  1. Add a tiny splash of any flavourless oil to a wok or high-sided frying pan and allow to heat up. When the pan is hot enough that you can't hold your hand over for long, begin to stir fry your vegetables. Put the corn in the pan first, then the celery and onions, and finally the remaining vegetables. Add a little water so that the vegetables steam in the pan. To stop them sticking and burning, keep moving the vegetables around in the pan.
  2. Add the cooked chicken, and then the sauce. Serve when the chicken has warmed through and the sauce has reduced and thickened a little.
Notes
  1. I served this with brown rice, which takes a little while to cook, so if you do the same, get the rice going before you even prep the vegetables.
  2. If you want the sauce to reduce quickly, remove the cooked vegetables and chicken from the pan and turn up the heat for a few minutes. Return everything to the pan when the sauce is as thick as you want it.
Adapted from Jen
beta
calories
142
fat
6g
protein
10g
carbs
12g
more
Adapted from Jen
I'm Counting UFOs http://imcountingufoz.com/

5 2 stir fry 2

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3 comments

  1. This looks so yummy and so little calories, I am going to start the 5:2 diet once I have expelled the baby.
    Only thing that scares me is the chinese rice wine, it’s all I drunk on my hen night and I can not even see it anymore without feeling sick – eek

  2. Yum! I’d use tofu and vegetable stock, but would gladly eat it every day. LOVE stir fry.

    Thanks for linking up.

    PS there’s a new #recipeoftheweek linky up now if you have something new to add :)

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