Mega stir-fry

Mega stir-fry
  • Serves: 4
  • Prep. time: 10 minutes
  • Cook time: 15 minutes
  • Total time: Less than 30 Minutes
  • Syns per serving:
    • FREE
    • FREE
    • 11½
  • Difficulty Rating: 1

Put the satisfaction back in your stir-fries with this delicious dish that’s Syn-free and packed full of flavour. Wok your magic within minutes with these fantastic flavours.

ingredients

  • 2½cm piece root ginger
  • 4 garlic cloves
  • 6 spring onions
  • 4 rashers bacon, all visible fat removed
  • 2 chicken breasts
  • 110g canned bamboo shoots
  • 1 small cabbage and 1 carrot
  • 110g mangetout
  • Low calorie cooking spray
  • 60g beansprouts
  • 3 tbsp soy sauce
  • 450g cooked prawns
  • Salt and pepper

method

  1. Finely slice the ginger; crush the garlic; chop the spring onions; cut the bacon and chicken into strips; drain the bamboo shoots; chop the cabbage; slice the carrot and halve the mangetout.
  2. Heat a wok sprayed with low calorie cooking spray and fry the ginger, garlic and spring onions for 1-2 minutes. Add the bacon and chicken and cook until the chicken is browned.
  3. Add the beansprouts, bamboo shoots, cabbage, carrots and mangetout and fry for 3-4 minutes. Stir in the remaining ingredients and cook for a further 2-3 minutes before serving.

Tip: Most vegetables lend themselves to stir-fries. Try experimenting with your own Syn free favourites.

This recipe is not suitable for home freezing.

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