Healthy_Food_Guide_UK_-_January_2020

Oureasystir-fryhasa lovely

richtaste– perfectfora quick

after-work winter supper

Dinner for one

Miringarlic

chicken

withspinach

prep 10 min+ marinating

cook 10 minserves 1

dairy free

125gboneless,skinless

chickenthigh fillet,

chopped

1½tbspmirin or sweet

sherry

1 garlicclove,crushed

Sprayoliveoil

200gbabyspinach

1tsptomatopurée

1tbspworcestershiresauce

250gpackreadytoheat

basmatirice,heated,toserve

Black sesame seeds, to garnish

1 Putthechickenina bowlwith

themirinorsherryandgarlicand

seasonwithgroundblackpepper.

Turntocoatwell,thencoverand

marinateinthefridgefor 30 min.

2 Seta wokorlargenon-stick

fryingpan(thathasa lid)overa

medium-highheatandspraywith

oliveoil.Addthespinachand

cookfor2 min,then transfer it to

a servingplate.

3 Spraythewokorpanwithoil

again.Drainthechicken,

reservingthemarinade,andadd

tothepan.Stir-fryfor3–5min

untilbrowned.Addthemarinade,

cover the wok with the lid and

steamfora few

minuntilthechicken

is cookedthrough.

4 Addthetomatopurée,

worcestershiresauceand1tbsp

watertothewokorpanand

stir-fryuntilcaramelised.

5 Transferthechickentothe

platewiththespinachandserve

withtherice,garnished with the

sesame seeds.

2

PERSERVING

492kcal 3.5gfibre

7gf a t 38gprotein

1.6gsaturates 1gsalt

67gc a r b s 319mgc alc ium

23g sugars 7mg iron

48 HEALTHY FOOD GUIDEJANUARY 2020

Miringarlic

chicken

with spinach