Want to make a healthy low-fat high in flavour stir-fry? This is the recipe for you. Just prep the ingredients, heat your wok and this tasty, low fat, high in flavour recipe is ready in less than 15 minutes.

If you want Jasmine rice to serve this over begin the rice before starting your prep work. One cup of Jasmine rice cooked in your microwave rice cooker will take approximately 14 minutes.

You could double the recipe for two servings and take half for lunch the next day! This recipe is a basic Thai stir-fry and you can get creative by substituting shrimp for the chicken, or thin slices of beef or pork.

Chicken tenders defrost quickly in cold water while you mince and dice and slice your other ingredients. If you can't get the Chinese Broccoli regular broccoli works great, or even asparagus. Any fresh mushrooms will also work.

Basil Chicken and Veg stirfry (Gai Horapha Phak Talay)

3 oz. Chicken tenders, sliced 1/2" pieces
1/2 tsp peanut oil
White pepper, fine grind
1/4 sliced red onion
1 shallot
2 cloves garlic, minced
4 Thai chiles sliced, minced
2 lbs Chinese Broccoli (Gai Lan), sliced in 1" pieces
2 shitake mushrooms, sliced
1 Abalone mushroom, sliced
1/4 cup hot water
Fish sauce (Nam Pla)* a couple of splashes
Handful Thai Basil leaves

* Thai Fish Sauce-Golden Boy is a terrific Brand

Heat small wok or non-stick skillet, add peanut oil, swirl to coast pan. Add chicken tender slices, sprinkle generously with fine ground white pepper, brown on each side. Add minced garlic, sliced onions and shallots, and chiles. Stir fry for a couple of minutes until chicken is almost done.

Add mushrooms, stem part of Chinese Broccoli. Add 1/4 cup hot water, cover and steam. Stir a few times. When Chinese Broccoli stems are almost done add the leaves and the basil and a couple of splashes of fish Sauce. Stir fry over high heat until leaves are wilted.

Place in bowl and enjoy your lunch! This can be served over steamed Jasmine rice if you aren't watching carbs or want a larger meal.

If Thai Basil isn't available use half mint leaves and half Italian basil leaves.

Fresh garlic is best but the ready minced in a jar works fine, as do Thai chiles in a jar if fresh aren't available.