Over the years, I’ve been very lucky to spend a lot of time in Hong Kong and Shanghai, where I’ve tasted some of the best Chinese cuisine, with no starch or MSG in sight! In fact, Chinese food, when cooked properly, is very often light and extremely healthy and this stir-fry makes the quickest, easiest, most satisfying weeknight supper.
317 CALORIES | 8G FAT | 1.5G SATURATES | 10G CARBS | 8G SUGAR | 0.4G SALT | 50G PROTEIN | 1.6G FIBRE
SERVES 4
1 tablespoon olive oil
4 large skinless chicken breasts, sliced
1 small red onion, sliced
6–8 button mushrooms, chopped
1 x 225g tin water chestnuts, drained
4 pak choi, leaves separated
1 small red bird’s eye chilli, finely chopped
1 teaspoon cracked black pepper
1 tablespoon raw unrefined honey
1 tablespoon sesame oil
a handful of fresh chives, finely chopped
1. Heat ½ tablespoon olive oil in a large non-stick wok over a high heat and stir-fry the chicken until sealed on all sides, then take out of the pan and set aside.
2. Heat the remaining olive oil in the wok, add the onion and mushrooms and stir-fry for 3–4 minutes, then add the water chestnuts, pak choi, chilli and pepper and return the chicken to the pan. Stir-fry over a high heat for 2–3 minutes, stirring all the time.
3. Take the wok off the heat, add the honey and sesame oil and stir to coat all the ingredients.
4. Serve immediately with a scattering of chopped fresh chives.
TIP
Most processed honey today has been heated and filtered which sadly robs it of all its many nutritional benefits and therefore, raw honey is a far superior product. It is generally more solid than regular honey, but if you heat it a little it will melt and can then be drizzled.
