This crunchy, refreshing stir-fry is just what you need for a midweek meal — it can be on the table in under 30 minutes from when you walk through the door. The corn provides carbohydrate, so you don't even need to cook rice or noodles.
1 tablespoon oyster sauce
¼ cup (60 ml) diluted salt-reduced or homemade chicken or vegetable stock (recipes on this website)
¼ cup (60 ml) vegetable oil
1 tablespoon black mustard seeds
8 spring onions, thinly sliced
3 large garlic cloves, crushed
400 g chicken breast fillets, cut into thin strips
200 g snow peas
310 g can corn kernels, drained and rinsed
1 tablespoon sesame seeds
2 tablespoons chopped fresh coriander
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Mix the oyster sauce and stock together in a small bowl, then set aside.
Heat a wok or large frying pan over a high heat, add 1 tablespoon of the vegetable oil and heat until it is very hot. Add the mustard seeds and stir-fry them for 10–15 seconds until they crackle and ‘jump’.
Immediately add the remaining oil, spring onions and garlic and stir-fry for 1 minute. Add the chicken and continue stir-frying for a further 2 minutes.
Add the snow peas to the wok and stir in the reserved oyster sauce mixture. Continue stir-frying over a high heat for about 3 minutes until the chicken is cooked through and the snow peas are just tender to the bite.
Add the corn and stir around for 2 minutes or until warmed through. Sprinkle with sesame seeds and snip fresh coriander leaves over the top just before serving.
*Vary the vegetables as much as you like. Try small broccoli florets, thickly sliced flat mushrooms or sliced red or green capsicums. *Supermarkets sell a variety of bottled, ready-to-use, stir-fry sauces, which are useful to have in the cupboard. If you use one, omit the oyster sauce and stock.