Caramelised Chicken and Pumpkin Stir-fry

May 30, 2023May 30, 20230 0
Caramelised Chicken and Pumpkin Stir-fry recipe
in Main

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

500 g skinless chicken fillets , thinly sliced
2 cloves garlic , crushed
2 -3 tablespoons peanut oil
300 g butternut pumpkin , sliced into pieces about 2 x 4 cm and 5 mm thick
1 red capsicum , seeded and cut into strips
60 g soft brown sugar
60 ml fish sauce
60 ml rice vinegar
1 can baby corn , drained
2 tablespoons chopped fresh coriander

Nutrision Information

Servings Per Recipe
4
Calories
325
Sugar
10.8g
Fat
7.6g
The Caramelised Chicken and Pumpkin Stir-fry is a popular Asian and Pacific Islander dish filled with protein and vitamins. It is a quick and easy way to make a healthy and tasty meal that's both delicious and nutritious. The sweet and savory taste of caramelised chicken combined with pumpkin and capsicum makes it an exciting and flavorful meal. This dish is perfect for those wanting to increase protein consumption without adding unnecessary fat, making it the perfect family dinner option.

Instructions

1.Heat a wok or heavy-based frypan over high heat.
2.Add 1 tablespoon of oil and the chicken sliced into pieces, stir-fry for 2 minutes or until fully cooked.
3.Remove the chicken from the wok and set aside.
4.In the same wok, add another tablespoon of oil. Stir-fry garlic, sugar, and fish sauce for 2 minutes over high heat.
5.Add in pumpkin and capsicum strips, stir-fry for 4 minutes.
6.Add chicken back into the wok, stir to combine.
7.Pour in rice vinegar and baby corn, stir for 2 minutes or until all ingredients are well combined.
8.Sprinkle with chopped fresh coriander and serve over hot rice, if desired.

PROS

This dish is delicious and easy to prepare.
The combination of caramelized chicken, pumpkin, and capsicum provides a sweet and salty flavor.
It’s high in protein and low in fat with only 7.
6g of fat per serving.
It is perfect for a quick weeknight dinner.

CONS

It’s slightly high in sodium with 1091mg, so you may need to adjust the fish sauce and salt to your taste.
It also contains 10.
8g of sugar due to the use of soft brown sugar.
If you’re looking for a lower sugar recipe, you can replace the sugar with a sugar substitute.

HEALTH & BENEFITS

This dish is high in protein, which is essential for building and maintaining muscle mass. Chicken is also a good source of vitamin B3 which is important for energy production and can help to lower cholesterol. Pumpkin is high in beta-carotene which has been linked to reducing the risk of some cancers and heart disease. Capsicum is a good source of vitamin C which can help to support immune function and skin health.

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