Recipes · Indian · Main Courses
Chilli Chicken (Indo-Chinese Stir-Fry)
One serving has 483 kcal and 41 g protein, and at least a fifth of a woman's daily need of pyridoxine (121%), niacin (114%), selenium (81%), vitamin C (68%), phosphorus (61%) and pantothenic acid (57%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (320 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, soy
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 20 g Cornstarch
- 20 g Eggs, whole, raw
- 10 g Soy sauce
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 40 g Bell pepper, green, raw
- 30 g Onions, raw
- 6 g Chili peppers, green, raw
- 15 g Vegetable oil
- 3 g Sugar
- 5 g Vinegar, white
Method
- Cut the chicken into bite-sized pieces and toss with half the cornstarch, the egg and half the soy sauce.
- Heat half the oil to about 180 °C (350 °F) and fry the chicken pieces in batches 4-5 minutes each, until golden and cooked through; drain.
- Heat the remaining oil in a wok over high heat and stir-fry the garlic, ginger, onion and bell pepper 2 minutes until just starting to soften but still crisp.
- Mix the remaining soy sauce, sugar, vinegar and remaining cornstarch with a splash of water, add to the wok with the sliced chilies and bring to a bubbling simmer.
- Toss in the fried chicken and stir-fry 1-2 minutes until well coated and glossy; serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 483 kcal | 23% |
| Carbohydrates | 30 g | |
| Water | 224 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 40.6 g | 85% |
| Tryptophan | 0.51 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 3.7 g | |
| Methionine | 1 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.4 g | |
| Fat | 21.3 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 191 mg | |
| Calcium | 46.9 mg | 5% |
| Copper | 0.17 mg | 19% |
| Iron | 1.6 mg | 9% |
| Magnesium | 67.4 mg | 22% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 430 mg | 61% |
| Potassium | 785 mg | 17% |
| Selenium | 44.3 µg | 81% |
| Sodium | 656 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 16 mg | 114% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 57% |
| Pyridoxine (vitamin B6) | 1.6 mg | 121% |
| Folate (vitamin B9) | 37 µg | 9% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 200 mg | 47% |
| Vitamin A | 57.1 µg | 8% |
| Vitamin C | 51 mg | 68% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 31.7 µg | 35% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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