Chicken Stir-Fry | Low-cal Stir-Fry with Apple and Pomegranate

Chicken Stir-Fry

A simple yet unusual stir-fry with the addition of apple and pomegranate

Approx. 350kcal per serving

Serves 4 people (very generous portions)

Chicken Stir-Fry

Chicken Stir-Fry | Delicious on its own or with noodles or rice

Ingredients for chicken stir-fry

  • 460g chicken thigh fillets (skinned & boned), cut into thin strips
  • 100g pomegranate seeds
  • 170g eating apple, roughly chopped, skin left on (your choice of apple, approximately one average-sized apple) – don’t use cooking apples as this recipe works because of the sweeter flavour of eating apples
  • 200g mange tout
  • 100g spring onions, roughly chopped (ideally use chunky ones where the white end is lovely and bulbous)
  • 250g closed-cup chestnut mushrooms, quartered
  • 300g green cabbage, finely sliced
  • 1/2 tsp ready to use ginger paste
  • 1tsp ready to use lemongrass paste
  • 3 cloves garlic, finely chopped
  • 30ml light soy sauce
  • 30ml dark soy sauce
  • 5g cornflour
  • 1 Cal cooking oil spray (I used the olive oil variety but you can use sunflower if you prefer) – a few sprays
  • a sprinkling of dried ground chilli flakes (how big a sprinkling will depend on how spicy you want the chicken stir-fry to be)

Method

Lightly coat a wok with a few sprays of 1 Cal cooking spray-oil, heat on a high heat until smoking

Add the garlic, spring onion, ginger and lemongrass, along with the chilli flakes.  Stir to avoid burning and after 1/2 to 1 minute, add the light soy sauce and stir.

Add the cabbage, mushrooms and mange tout and cook for a couple of minutes on a high heat while stirring to avoid burning.  Once the vegetables are cooked but still crunchy, remove them from the wok and set aside.

If needed, re-coat the wok with some 1 cal cooking oil spray and when hot and smoking, add the chicken and stir.

Once it has started browning, add the apple and pomegranate.  Stir on a high heat for about a minute, then add about half of the dark soy sauce.

Return the previous ingredients (all the vegetables) to the wok.

Mix the cornflour with the remaining dark soy sauce and add it to the chicken stir-fry.  Stir for a further 30 seconds or so to allow the sauce to thicken slightly.

Serve immediately, either on its own or with noodles or rice.

Chicken Stir-Fry with Apple and Pomegranate Seeds – Gloriously Simple, Gloriously Good

Chicken Sausages | Healthy Sausages

Low-fat Sausages:

Chicken and Apple Sausages

If you’ve been following my blog and recipes for some time, you’ll know that whilst I adore calorie-laden, fat-rich, exquisitely decadent and rich food, I have to temper this with some very low-calorie, low-fat, healthy food…for health reasons that are relevant to all, of course, and because weight has always been an issue for me.

I’m therefore delighted to have come up with these really healthy sausages: Chicken Sausages…don’t run for the hills!  With the addition of apples, these chicken sausages are deliciously moist and full of flavour!

CHICKEN SAUSAGES | CHICKEN AND APPLE SAUSAGES

Chicken and Apple Sausages, shown here with steamed carrots and fried onions (done in a Wok using only a few sprays of 1Cal Spray Cooking oil)

Ingredients for 21 sausages (1 portion = 3 sausages = approx. 195kcal)

  • 900g chicken breast (cut into chunks to fit into your meat mincing/grinding machine)
  • 2 cooking apples (approx 320g once peeled and cored)
  • 3tsp Knorr Aromat (or use seasoning of your choice, to taste – see notes about seasoning, below)
  • Approx. 2.5metres of medium natural sausage casings (I used Ex. Narrow Hog Casings)

A note on seasoning for these chicken sausages:

You can play around with the recipe to alter the flavour profile; for example, you could season with sea salt and a touch of cinnamon to complement the apples.  Or you could use celery salt.  I’ve used Knorr Aromat because I find chicken can sometimes need a big kick of seasoning and Aromat achieves this, but I am conscious of the fact that it contains a lot of MSG and may not be of everyone’s choosing for that reason.  So if you just want to substitute the Aromat without going wild with other seasonings, you could just season generously with sea salt and a little bit of freshly-ground black pepper.

Method

Grind/Mince the chicken breast and apple pieces together, on a medium setting.  If you don’t have a meat mincing machine, you can buy ready-minced chicken breast meat and grate the apples (or, for more texture, finely chop them).

Mix in the seasoning

Thread the sausage casing onto your sausage-making nozzle and gently feed through the chicken sausage mixture.  This is a very wet mixture so the sausages are very soft.

I’ve found the easiest way to make these chicken sausages is to make one long continuous sausage, then fold it into 7 equal lengths on a big chopping board.  You can then twist and cut at the end of each length, then gently fold each length into 3 and twist & cut at the folds.  This will then give you 21 fairly even-sized healthy chicken sausages.

Freeze any you don’t want to use immediately.

Cooking: Grill, barbecue, dry-fry in a non-stick pan or cook on a griddle.  Serve with a mixed salad or steamed fresh vegetables. Enjoy!

Tip

These healthy sausages are a real low-fat, low-cal treat and very satisfying as a 3-sausage portion is a decent size meal, but if you don’t have a sausage-making machine, you can still mix the ingredients as above, but then make them into patties/burgers instead.

Gloriously Simple, Gloriously Good!