Stir-Fried Chicken With Courgettes
Beautifully bright, the vegetables keep all their crispness as well as their colour. Succulent strips of chicken are mingled with a soy and sherry sauce.
The ancient Chinese art of stir-frying has been a welcome addition to British cooking techniques. It's a speedy, healthy way to cook, as the food is only over the heat for a few minutes and so keeps much of its bite, colour and vitamins.
SERVES 4
30 ml (2 tbsp) vegetable oil
1 garlic clove, skinned and crushed
450 g (1 lb) chicken breast fillets, skinned and cut into
thin strips
450 g (1 lb) courgettes, cut into thin strips
1 red pepper, seeded and cut into thin strips
45 ml (3 tbsp) dry sherry
15 ml (1 tbsp) soy sauce
60 ml (4 tbsp) natural yogurt
pepper
1. Heat the oil in a large frying pan or a wok and fry the garlic for 1 minute. Add the chicken and cook for 3 - 4 minutes, stirring continuously.
2. Add the courgettes and pepper and continue to cook for 1-2 minutes, until the chicken is cooked and the vegetables are tender but still crisp.
3. Stir in the sherry and soy sauce and cook for 1 minute, until hot. Stir in the yogurt and season to taste with pepper. Serve immediately with boiled rice or noodles.
