Preparation Time: 15 minutes Cooking Time: 20 minutes Serves: 4 Calories: 412 per serving
Ingredients
2 Tbsps/30ml Sauce, Sweet Chilli 2 Tbsps/30ml Sauce, Soy, Light 1 Tbsp/15ml Oil, Sesame 30g Seeds, Sesame 1 Tbsp/15ml Oil, Sunflower 130g Prawns, King, Peeled, Raw ½ Med/80g Peppers, Capsicum, Red, Raw, Unprepared 3 Onions/30g Spring Onions, Fresh, Raw, Unprepared 1 Clove/3g Garlic, Raw 20g Ginger, Root, Raw, Pared 25g Coriander, Leaves, Fresh 1 Serving/100g Chicken, Breast, Fillets, Skinless & Boneless, Raw 2 Eggs/112g Eggs, Free Range, Large 200g Rice, Basmati, White, Dry 50g Mange Tout, Raw
Method
Stir-frying is an art form and often people overcook the meat, undercook the vegetables and add oil rather than water if the food sticks to the wok. Stir-frying, as its name suggests, is stirring and frying and that is what you need to continually do with this method of cooking. It?s so quick that all the ingredients must to be prepared before you even start to cook. If you take the time to do that, you will have a perfect stir-fry every time.
Rinse the rice. Dice the chicken breast. Cut the mangetout in half and slice the pepper and onions. Crush the garlic and grate the ginger. Roughly chop the coriander and beat the eggs in a bowl.
Bring a large saucepan of water to the boil, add the basmati rice, stir once, and bring back to the boil. When the rice comes to the boil, it will appear to be ?dancing in the water? and this is when the timer should be started and the rice boiled for 8 minutes or until al dente.
Place the rice in a sieve, cover with a sheet of kitchen towel and allow to stand for 5 minutes to absorb any excess water.
Meanwhile, mix the sweet chilli sauce together with the soy sauce and the toasted sesame oil and set aside.
Heat a wok over a high heat until nearly smoking. Add the sesame seeds and stir-fry for 30 seconds until browned, then remove.
Add the oil and swirl around the wok to heat through. Stir-fry the chicken for 1 minute before adding the prawns and cooking for another 1 1/2 minutes.
Remove and place in another sieve for any excess oil to drain away.
To the wok, add the mangetout and red pepper with 2 tablespoons water and stir-fry for 1 1/2 minutes with a lid on if you have one.
Add the basmati rice, spring onion, garlic and ginger and stir-fry for
a further 2 minutes.
Move the rice to the side of the wok and pour the egg onto the base of the wok. The egg should be in quite large pieces, so resist the temptation to mix it in too soon.
Leave for 30 seconds to set a little before stirring through the rice with the chicken, prawns, two-thirds of the coriander, the sauce and the sesame seeds.
Toss to mix everything thoroughly and serve immediately. Sprinkle
with the remaining coriander.
Tip
It is worth spending the money on pure basmati rice because often there are fewer broken grains in the pack, which means less starch in the water when you cook the rice and so the grains are less likely to stick together. If you then soak the rice for at least 20 minutes before cooking, the cooking time is reduced by about 2 minutes and the rice will be even more light and fluffy.