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Glazed Chicken & Pepper Stir-Fry
WeightWatchers
Glazed Chicken & Pepper Stir-Fry

with Bulgur Wheat and Spring Onion

30 min
Difficulty: 2/3
Asian

This delicious Glazed Chicken & Pepper Stir-Fry has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Allergens

May contain traces of allergens
Celery
Cereals containing gluten
Soya

Utensils

Medium Saucepan
Bowl
Garlic Press
Lid
Grill Pan

Tags

Under 650 kcal
WeightWatchers
Ingredients
Red Onion

Red Onion

1

Bell Pepper

Bell Pepper

1

Spring Onion

Spring Onion

1

Garlic Clove

Garlic Clove

2

Cornflour

Cornflour

10

Diced Chicken Breast

Diced Chicken Breast

260

Chicken Stock Paste

Chicken Stock Paste

10

Bulgur Wheat

Bulgur Wheat

120

Ketjap Manis

Ketjap Manis

50

Rice Vinegar

Rice Vinegar

30

Water for the Bulgur

Water for the Bulgur

240

Tomato Ketchup

Tomato Ketchup

2.5

Water for the Sauce

Water for the Sauce

75

Preparation
1
Get Prepped

Halve, peel and thinly slice the red onion. Halve the pepper and discard the core and seeds. Slice into thin strips, then thirds.
Trim and thinly slice the spring onion. Peel and grate the garlic (or use a garlic press).
Put the cornflour in a large bowl and season with salt and pepper. Add the chicken to the bowl and toss to coat completely. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.

2
Bring on the Bulgur

Pour the water for the bulgur (see pantry for amount) into a saucepan, then stir in the chicken stock paste and bring to the boil.
Once boiling, add the bulgur wheat. Stir well, bring back up to the boil and simmer for 1 min, then pop a lid on the pan and remove from the heat.
Leave to the side for 12-15 mins or until ready to serve.

3
Cook the Veg

Meanwhile, heat a drizzle of oil in a frying pan on medium-high heat.
Once hot, add the pepper and season with salt and pepper. Fry, stirring occasionally, until beginning to soften, 3-4 mins.
Add the red onion and another drizzle of oil to the pan, then cook, stirring occasionally, until softened, 4-5 mins.
Stir in the garlic, cook for 1 min more, then transfer the cooked veg to a bowl and set aside.

4
Time to Fry

Pop your (now empty) frying pan back on medium-high heat with a drizzle of oil.
Once hot, add the chicken and fry, turning frequently, until golden all over, 6-7 mins.
Meanwhile, in a medium bowl, combine the ketjap manis, rice vinegar, ketchup and water for the sauce (see pantry for both amounts).
Once the chicken is golden, add the cooked veg back into the pan and cook for 1 min more.

5
Sauce Things Up

Pour the sauce into the pan and simmer, stirring occasionally, until the mixture has reduced slightly and the chicken is cooked through, 4-5 mins. IMPORTANT: The chicken is cooked when no longer pink in the middle.
Remove from the heat and season to taste with salt and pepper.

6
Finish and Serve

Fluff up the bulgur wheat with a fork and season to taste with salt and pepper. Spoon into your bowls.
Serve with the chicken stir-fry on top and sprinkle with the spring onion to finish. Enjoy!

Nutrition per serving

570

kcal

Energy (kcal)

2383

kJ

Energy (kJ)

5

g

Fat

1.3

g

of which saturates

88

g

Carbohydrate

28.9

g

of which sugars

44.4

g

Protein

3.53

g

Salt

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