5081264-LR ACTIFRY GB TEFAL
Thaï-spiced chicken
with courgettes
I n g r e d i e n t s
•
500 g (1 lb 2 oz) skinless
boneless chicken breasts, cut
into strips
•
1 clove garlic, finely chopped
•
2.5 cm (1 in) piece fresh root
ginger, peeled and finely
chopped
•
1 small fresh red chilli, seeded
and finely chopped
•
2
light olive oil
•
1 small red pepper and 1 small
green pepper, seeded and diced
•
1 courgette, thinly sliced
Place the chicken, garlic, ginger and chilli in the ActiFry pan, then drizzle the
1
oil evenly over the top. Cook for 5 minutes.
2
Add the peppers and courgette to the ActiFry and cook for 5 minutes.
Meanwhile, in a small bowl, blend the cornflour with the apple juice, then stir in
3
the sherry, soy sauce, 7-spice seasoning and salt and pepper.
Add the cornflour mixture and bamboo shoots to the ActiFry. Stir gently to mix.
4
Cook for 7-8 minutes or until the chicken is cooked and tender. Stir in the
chopped coriander and serve with cooked rice or egg noodles.
V a r i a t i o n s
•
Use turkey breast steak in place of chicken.
•
Use Chinese 5-spice seasoning in place of Thai 7-spice seasoning.
N u t r i t i o n n o t e s
Good source of fibre.
N u t r i t i o n i n f o r m a t i o n p e r s e r v i n g
314 kcal / 1319 kJ
•
Protein: 37 g
•
Fat: 10 g
13/03/07
9:59
Page 36
•
2 teaspoons cornflour
•
3
unsweetened apple
juice
•
2
dry sherry
•
2
light soy sauce
•
1
Thai 7-spice
seasoning
•
Salt and freshly ground black
pepper, to taste
•
225 g (8 oz) can bamboo
shoots, drained
•
2
chopped fresh
coriander
•
Saturated fat: 2 g
•
Carbohydrate: 18 g
• Serves: 4
• Preparation - 15min
• Cooking - 17-18min
•
Fibre: 4 g
•
Salt: 2.2 g