Chicken and Veggie Stir-Fry with Sesame Sauce
This colourful veggie stir-fry with tender chicken and a savoury sesame sauce brings wok-style cooking straight to your kitchen. Crisp green asparagus, peppers, mushrooms and spring onions meet a silky sauce of sesame oil, dark soy sauce and a sugar substitute. It comes together quickly, tastes wonderfully aromatic and is pleasantly low in carbs. Swap the vegetables to suit the season and your mood, so you can rediscover this pan again and again all year round.
Ingredients
- 300 g chicken breast fillet, rinse under hot water and pat dry
- 500 g green asparagus
- 2 peppers
- 1 bunch spring onions
- 250 g mushrooms
- 4 tbsp sesame oil
- 3 tbsp erythritol-xylitol sweetener, or use another granulated sugar substitute; regular sugar also works
- 4 tbsp dark soy sauce
- 20 g sesame seeds, for sprinkling
- 150 ml water, for the sesame sauce
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 490 kcal | 980 kcal |
| Carbohydrates | 18 g | 36 g |
| Protein | 40 g | 80 g |
| Fat | 26 g | 52 g |
| Fibre | 7 g | 14 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the chicken breast under hot water, pat dry and cut into bite-sized pieces.
- Heat 1 tbsp sesame oil in a pan and sear the chicken over high heat until cooked through. Deglaze with 1 tbsp dark soy sauce, then lift the chicken out of the pan and set aside.
- Wash the asparagus and snap off the woody ends. Cut the spears into pieces and cook in boiling water for about 5 minutes. Drain and set aside.
- Wash the spring onions, trim both ends and slice into rings. Wash the peppers, remove the cores and cut into pieces. Peel the mushrooms and quarter them.
- Fry the spring onions and peppers in the pan for about 5 minutes. Add the mushrooms and cook for a further 3 to 5 minutes.
- For the sauce, bring 150 ml water and 3 tbsp sweetener to the boil in a small saucepan. Add 3 tbsp sesame oil and 3 tbsp dark soy sauce and stir into a smooth sauce.
- Return the asparagus and chicken to the pan, pour in the sesame sauce and let everything simmer briefly to combine.
- Divide between plates and sprinkle with sesame seeds. Add a few cashews on top if you like.
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Nutrition facts per serving (estimate)
| Calories | 490 kcal |
|---|---|
| Carbohydrates | 18 g |
| Protein | 40 g |
| Fat | 26 g |
| Fibre | 7 g |
| of which sugar | 6 g |
Frequently asked questions
Can I swap the vegetables in this recipe?
Yes, feel free to vary the veg with the season. Courgette, broccoli or mangetout all work really well here.
Is this recipe really low carb?
Yes. Using a sugar substitute instead of sugar and skipping starch or rice keeps the carb content low.
Can I use regular sugar instead of the sweetener?
You can, but it will raise the sugar content and the dish will no longer be low in sugar.
What goes best with this stir-fry?
It's delicious on its own and low-carb friendly. If you'd like more carbs, serve it with rice or rice noodles.
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