A low carb stir fry

Paul. W

Paul. W

Paul. W

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Joined
29 Dec 2009
Posts
522
For anyone wishing to make a nice healthy low carb stir fry. Its awesome. I normally make a massive wok full for four big portions, have two portions straight away then two more in the fridge for work lunches :)

Ingredients:

Olive oil
4/5 large chicken breasts, diced
One or two onions
4 /5 peppers
Green beans
Broccoli
Baby sweetcorn on the cob things
Mushrooms
Either Chinese 5 spice or thai 7 spice
Hint of chilli powder
Garlic clove
Soy sauce

This is pretty self explanatary really. heat up olive oil nice and hot in wok. Add chicken then add a load of 5 spice. When the chicken is nearly done, add the onion and garlic. Once the onions start to soften, add the rest of the veg except for broccoli.

Give it a few minutes, then add the broccoli. I like to add this last because soft mushy broccoli isnt tasty. Then add some more 5 spice (dont be stingy) then a little bit of chilli powder and soy sauce according to taste.

Cook, and stir regularly. Once done, serve. Dont forget to pour the juices at the bottom onto the servings :)
 
Pretty much identical to what I do. I use some En Cona Thai Sweet Chilli Sauce which is nice. Was surprised just how much I didn't miss noodles or a bought chinese sauce when I made it like this.

Sorely lacking beansprouts and some spring onions though :)
 
Didnt have any beansprouts in unfortunatly, didnt really want to go all the way out just for a bag! I topped up with green beans instead :D

Not a massive fan of spring onion really, but yes, im sure it would be nice.

Agreed with not missing out on shop bought chinese sauce etc. Mine was so god damn tasty.
 
I'd use a different oil myself. I find olive oil has too low a smoking point for this type of cooking. I normally use ground nut oil, but have been looking at rice bran oil since it is cheaper. I think it depends on the olive oil thou, the cheaper refined stuff does have a higher smoking point.

I like a bit of smoked sesame oil added in at the end too, but a lot of people don't.
 
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Sadly I looked at some egg noodles and they were surprisingly high in carbs have had other "stuff" added.

AH2 - I knew I had forgotten something! Have used Oyster Sauce for years and completely forgotten about it. I must confess ginger and some fresh chilli would certainly improve it.

I tend to use a little sesame and a little olive combined as I find sesame oil has too strong a flavour for me.
 
Just out of curiosity how far do you run twice a week as I'm doing an almost 8 mile bike ride at minimum twice a week atm and have decided to not cut out quite as many carbs as I used to.
 
If you want to add some good carbs and boost the calorific content then add half a can of black beans (about 100g) for around 100 cals, 20g carbs and 8g protein.

Way better than processed wheat in noodles or from rice
 
Vtec9k said:
If you want to add some good carbs and boost the calorific content then add half a can of black beans (about 100g) for around 100 cals, 20g carbs and 8g protein.

Way better than processed wheat in noodles or from rice
Click to expand...

Although this is a low carb stir fry thread ;)
 
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