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

Glazed Chicken & Pepper Stir-Fry

with Bulgur Wheat and Spring Onion

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

Tags:
WeightWatchers
Under 600 calories
Allergens:
Cereals containing gluten
Soya

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time25 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

1

Red Onion

1

Bell Pepper

(May contain Celery)

1

Spring Onion

2

Garlic Clove

10

Cornflour

260

Diced Chicken Breast

10

Chicken Stock Paste

120

Bulgur Wheat

(Contains Cereals containing gluten)

50

Ketjap Manis

(Contains Soya)

45

Rice Vinegar

Not included in your delivery

240

Water for the Bulgur

75

Water for the Sauce

2.5

Tomato Ketchup

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Nutritional information

Energy (kcal)571 kcal
Energy (kJ)2389 kJ
Fat5 g
of which saturates1.3 g
Carbohydrate88.1 g
of which sugars29 g
Protein44.5 g
Salt3.61 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Bowl
Garlic Press
Medium Saucepan
Grill Pan

Instructions

Get Prepped
1

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 pieces to the bowl and toss to coat completely in the cornflour. IMPORTANT: Wash your hands after handling raw chicken and its packaging.

Bulgur Time
2

Pour the water for the bulgur (see ingredients for amount) into a saucepan, 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.

Cook the Veg
3

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

Cook the Chicken
4

Pop your (now empty) frying pan back on medium-high heat and add a drizzle of oil. When hot, add the chicken and fry, turning frequently until golden on each side, 6-7 mins. Meanwhile, put the ketjap manis, rice vinegar and ketchup (see ingredients for amount) in a bowl with the water for the sauce (see ingredients for amount) and stir together. Once the chicken is golden, stir in the cooked veg and cook for another min.

Simmer
5

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

Finish and Serve
6

Fluff up the bulgur wheat with a fork and season to taste with salt and pepper. Spoon into bowls and serve with the chicken stir-fry on top and a sprinkling of sliced spring onion. Enjoy!