11
Chicken Stir Fry
Preparation time: 15 minutes
Serves: 2-3
Cooking time: 10 minutes
Ingredients:
• 360g chicken breast fillets
• 2 tbsp sesame oil
• 100g onion, peeled and sliced
• 100g mangetout
• 100g beansprouts
• 200g courgettes, peeled
• 100g carrot, peeled
• 30g cashew nuts, roughly chopped
For the sauce:
• 2 tbsp dark soy sauce
• 2 tbsp sweet chilli sauce
• 2 cloves finely crushed garlic
• 1 level tsp cornflour
Method:
1 Cut the chicken breast fillets into thin strips.
2 Using the coarse blade, spiralize the courgettes, discard the
seeds and then pat dry on kitchen paper.
3 Fit the finer blade and spiralize the carrots.
4 Mix the sauce ingredients together in a bowl.
5 Heat 1 tbsp oil in the wok and cook the chicken for approximately
5 minutes over a medium high heat until the juices run clear.
Remove from the wok with a slotted spoon and discard any liquid.
6 Add 1tbsp oil to the wok and heat on a medium heat on the hob.
7 Add the onion, chicken, mangetout and beansprouts and stir fry
for 3 minutes on a high heat.
8 Add the courgettes and carrots and cook for 1 minute only. Make
a space in the centre of the wok, pour in the sauce and stir fry for
1 minute only.
9 Serve immediately sprinkled with the cashew nuts.
Baked Salmon Parcels
Preparation time: 10 minutes
Serves: 2
Cooking time: 20 minutes
Ingredients:
• 2 salmon fillets
• 1 small courgette (approx. 80g)
• 1 small carrot (approx. 60g), peeled
• 1 small potato (approx. 100g), peeled
• 50g onion, peeled and thinly sliced
• 2 sprigs fresh parsley
• Juice of half a lemon
• Salt and fresh ground black pepper
• A little butter
To Garnish:
• Lemon wedges
• Parsley sprigs
Method:
1 Lightly grease two pieces of tin foil of approximate size
40cm x 30cm with a little butter.
2 Preheat the fan oven to 180°C / Gas Mark 4.
3 Spiralize the courgette, carrot and potato using the finer blade,
and then divide equally between the pieces of foil.
4 Place the sliced onion on top, sprinkle with a little salt and pepper.
5 Add the parsley and then the fish fillet. Squeeze a little lemon juice
over the fish, dot with a knob of butter and lightly season.
6 Fold the foil into a parcel to keep all the juices and flavours in,
place on a baking tray and cook for 20 minutes.
7 Carefully open the foil parcel, discard the parsley, and then serve
immediately with the juices with a wedge of lemon and a sprig of
fresh parsley to garnish.
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FP432020MAUS Rev1.qxp_Morphy Richards Instruction Book 15/11/2016 19:29 Page 11
