Chicken stir-fry in 4 easy steps

Asian cooking can be light, healthy and so quick that you’ll think twice before ever ordering a takeaway again!

Recipe uploaded by

Emma Lewis

12 ratings

Recipe by Emma Lewis

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Tested

Difficulty and servings

Serves 4

Preperation and cooking times

Prep 15 mins

Cook 20 mins

Plus 15 mins marinating

Low-fat

Source of vitamin C

Velveting the chicken: Slice the chicken into bite-size pieces. Beat together the egg white and 1 tbsp cornflour in a bowl. Tip in the chicken and coat with the mix (see Know-how, top right). Marinate for 15-30 mins (don't place in the fridge or the mix will harden). Now rinse the rice in a sieve under the cold tap until the water runs clear.
Making perfect rice: Drain the rice, tip into a pan with a lid and pour over 600ml water and a pinch of salt. Bring the water to the boil, then cook the rice uncovered for 10 mins or so until the water has almost boiled away and small craters appear. Cover with a lid, turn the heat down as low as it will go and cook for 10 mins more.
Getting the ingredients ready: Strip the ginger skin with a teaspoon and finely chop until you have 1 tbsp. Halve the pepper and trim off the stalk, inner pith and seeds. Cut into bite-size pieces. Peel the shallot and garlic clove, then thinly slice. Trim the ends off the chilli, if using, removing the seeds if you like it milder, and cut into thin slices. Remove the chicken from the egg marinade and pat dry with kitchen paper.
Foolproof stir-frying: Heat a wok and pour in 1 tbsp oil. Cook the chicken for 7-10 mins, tossing until just cooked. Set aside. Pour in some more oil if you need to. Add the pepper and cook for 1 min, then cook the ginger, shallot and garlic for 1-2 mins more. Combine the fish sauce, lime juice, 50ml water and 1 tsp cornflour. Tip into the wok, then add the chicken. Cook for 1 min, stir through the basil, then serve with the rice.

Try is with tofu

Tofu with sesame seeds: Use chopped tofu instead of chicken - there's no need to 'velvet' the tofu. Add mangetout along with the red pepper and sprinkle with sesame seeds to serve.

Know how - velveting

Velveting is a technique used in Asian cooking for protecting delicate meats like chicken or fish. The light marinade of egg white and cornflour provides a protective coating when cooked, stopping meat from drying out. The coating also gives it a soft, velvety texture, hence the name.

Troubleshooting: The stir-fry is greasy

Resist the temptation to add a lot of oil. Using a non-stick or well-seasoned wok and cooking over a really high heat should cut down on the amount of oil you need. If the mixture does start to stick or burn, add 1 tbsp of water instead of extra oil.

Try it with beef

Beef with noodles: Try 'velveting' beef strips instead of chicken. Instead of rice, soak 200g thick rice noodles according to pack instructions, then stir into the wok along with the fish sauce mixture.

Per serving

501 kcalories, protein 42g, carbohydrate 76g, fat 5 g, saturated fat 1g, fibre 2g, salt 1.02 g

Recipe from Good Food magazine, February 2008.

'This made a great midweek meal. The instructions were easy to follow and I'm glad I now know how to 'velvet' chicken, which I had heard about before, but not tried.'

Latest comments and suggestions

Tania

28 January 2008

Tania rated and commented on this recipe

Really simple, lovely. I used slightly different vegetables but the sauce gives a great flavour. Would definitely make again!

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michelle

28 January 2008

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Paul S

30 January 2008

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Marie Quinn

01 February 2008

Marie Quinn commented on this recipe

As soon as I read this receipe I knew it would work. Its tasty, quick, cheap and healthy too! Good food....have done it again! Amazing!

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Vivien

13 February 2008

Vivien commented on this recipe

Bland and uninspiring, did not enjoy particularly!

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Michele

23 February 2008

Michele commented on this recipe

We really liked this, full of fresh flavours and low fat too !

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Janet

23 February 2008

Janet rated and commented on this recipe

Delicious. The chicken had a fantastic texture, "velveting" was a new technique to me but one I would definitely use again as it totally changed the texture I have previously experienced from stir fried chicken.

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Margaret

25 February 2008

Margaret commented on this recipe

Fabulous, this is now a regular, sometimes I add a sliced courgette, which goes very well.

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Margaret

25 February 2008

Margaret rated this recipe

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HelenPalmer

28 February 2008

HelenPalmer rated and commented on this recipe

This is such a quick and easy recipe and very tasty. The eggwhite 'velveting' of the chicken really made a vast difference to the texture, making it soft, not dried out. Simple to make it different with a range of vegetables! Great midweek supper dish.

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teresag1963

11 March 2008

teresag1963 rated and commented on this recipe

Tried this for tea today very nice would add more chilli and more pepers for colour next time, I served this with egg noodles instead of rice very nice.

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maryvale

13 March 2008

maryvale commented on this recipe

havent done this one yet but it looks so appertizing it will be my sunday lunch this week end

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Lena

20 March 2008

Lena commented on this recipe

very quick to cook and my little girls loved the chicken. The flavor is just right, not too strong nor bland. Oh did add one red chilli. It now one of my speedy suppers for the family.

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Annette

06 April 2008

Annette rated and commented on this recipe

I wasn't shy with the chillies - even though I halved the amount, I still used a whole chilli and it was great with the ginger. It's not easy to find low-fat recipes that have much flavour, but this definitely delivered! I was also seriously dubious about the rice instructions, and was convinced I'd burn it, but it worked fine and had an authentically sticky texture. Excellent!

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Moosepup

15 April 2008

Moosepup rated and commented on this recipe

Excellent recipe - the velveting makes a very noticeable difference and resulted in moist, soft chicken. I'll certainly be using this recipe again.

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Cutiecheffie

20 April 2008

Cutiecheffie commented on this recipe

Don't see what I could've done wrong, but this was not a success at all. The lime was way too overpowering and there was no depth of flavours. I've reread the recipe to see where I may have gone wrong, but no luck! Oh well...

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skybluejamie

29 June 2008

skybluejamie rated this recipe

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Flossie

11 July 2008

Flossie commented on this recipe

This recipe is a massive hit with all our family and friends, they have all asked for the recipe and can't believe how simple it is to make as it is so tasty - the lime sauce is just so fresh.

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Flossie

11 July 2008

Flossie rated this recipe

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Jo

06 August 2008

Jo rated and commented on this recipe

My biggest disovery thanks to this recipe is velveting - never done it before but would def do again as made a real difference to the chicken which remained moist and tasty. I liked this recipe as it was very fresh and healthy, I didn't have any ginger in the cupboards but made it anyway and still enjoyed.

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