Fridge Friend recipes
Chicken and Aubergine Stir-Fry with Soy-Orange Glaze recipe
Tender chicken and soft aubergine are tossed with peppers in a glossy soy-orange glaze, finished with garlic and onion for a vibrant, savoury-sweet stir-fry. It’s quick to make and ideal served with rice or noodles.
25 min · Easy · Chinese-inspired Jump to method
Ingredients
- 300g Chicken
- 1 medium Aubergine
- 3 tbsp Soy Sauce
- 120ml Orange Juice
- 2 cloves Garlic
- 1 Onion
- 2 Peppers
- 1 tbsp Olive Oil
| Nutrition | Per serving |
|---|---|
| Calories | 343 kcal |
| Protein | 32 g |
| Carbohydrates | 25 g |
| Fat | 12 g |
| Saturated fat | 2.1 g |
| Fibre | 6.8 g |
| Sugar | 15.2 g |
| Sodium | 980 mg |
Why this works
A protein-rich stir-fry with plenty of vegetables, but the soy sauce makes it relatively high in sodium.
Lean protein. Chicken provides a substantial amount of high-quality protein, supporting muscle maintenance and satiety.
Vitamin C and antioxidants. Orange juice and peppers contribute vitamin C, while peppers and aubergine add antioxidant plant compounds.
Sodium content. Soy sauce is the main concern nutritionally, pushing sodium fairly high for a single serving.
Method
- Slice the chicken into thin strips. Dice the aubergine, slice the onion, and cut the peppers into bite-sized pieces.
- Heat the olive oil in a large frying pan or wok over a medium-high heat. Add the onion and cook for 2-3 minutes until starting to soften.
- Add the garlic, chicken and aubergine, then stir-fry for 5-6 minutes until the chicken is sealed and the aubergine is beginning to colour.
- Add the peppers and continue cooking for another 3-4 minutes, stirring regularly.
- Pour in the Soy Sauce and Orange Juice, then toss everything together and cook for 2-3 minutes until the glaze has thickened and coated the chicken and vegetables.
- Serve straight away while glossy and hot.
Prefer the classic version? Ginger Garlic Chicken with Orange and Sweet Potato
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