Stir fries are my hubbie and I’s go to quick and easy meal. Usually on the plate in under 15 minutes, stir fries are the perfect way to fill up with veggies whilst enjoying a flavour packed meal. I’m always looking for new ways to jazz up my stir fries so this week I decided to go a little Malaysian. The stir fry sauce here is tasty and so easy to prepare, as simple as popping everything in a bowl and giving a little mix. I’ve used powdered peanut butter instead of the normal stuff as 1 tbsp of the normal stuff is 3sp and the powdered stuff is only 1sp for 2 tbsp! It is a little pricey to buy (mine was £4) but it lasts a lot longer than the regular stuff and is such a great points saving. Best of all, to prepare you simply mix with water and you end up with the same textured peanut butter as you would from a normal jar! Most supermarkets sell it now next to the normal stuff.
As always, the heat of a stir fry is personal taste. If you like things spicy, add a few crushed chillies to the sauce and leave the seeds in the chilli. If not, omit the chilli altogether.
I’ve served in a few different ways with either rice or butternut squash noodles (or boodles as they are also know). The boodles are great as they are 0sp so the whole dish is only 3sp, great if you need a low point dinner. If you want to serve with rice you shouldn’t need any more than 50g dried per person making the whole dish 8sp. Alternatively, you can add additional veggies to the stir fry mix (such as spinach, pak choi, mushrooms) to bulk it out and you may not need any noodles/rice at all.
Malaysian Chicken Satay Stir Fry
Serves 2 = 3sp per serving (Flex)
For the sauce
2 tbsp Thai red curry paste
12g (2 tbsp) PB Fit (powdered peanut butter – I got mine in Sainsbury’s but most big supermarkets sell it next to the normal peanut butter)
1 tbsp soy sauce
½ tbsp. honey
1 tsp curry powder
Juice of 1 lime
½ tsp cornflour
2 tbsp water
For the Stir Fry
400g chicken breast, diced
1 red onion, peeled and sliced
2 peppers, seeded and sliced
3 garlic cloves, peeled and finely chopped
Thumb sized piece of ginger, peeled and grated
1 red chilli, deseeded and sliced
Large handful mange tout, halved
1 x 300g pack of Butternut Squash Noodles
1 lime, quartered (to serve)
For the sauce, pop everything together in a small bowl, mix and pop to one side.
Then, take a wok, spray with 1kal and fry the onion and peppers for a few minutes until the onions soften a little. Then add the garlic, ginger, chilli and mange tout. Fry for another few minutes and then remove from pan and pop to one side on a plate.
In the same wok, spray again with 1kal, add the chicken, season and then fry until cooked through (6-7 minutes). Add the sauce and toss through the chicken. Simmer for a minute or two until the sauce starts to thicken a little and then add the veggies back to the pan.
At this point pop a few holes in the bag of boodles and pop in the microwave for 3 minutes, shaking half way through.
Split the boodles between two bowls and then top with the stir fry mix (or toss through, whichever you prefer!)
Serve with a slice of lime for squeezing.