Healthy chicken stir-fry
This healthy chicken stir-fry is cooked fast, leaving the broccoli with a crunch. Put the brown rice on to boil while you prep the remaining ingredients and you can have this meal on the table in about half an hour.
Each serving provides 442 kcal, 40g protein, 46g carbohydrates (of which 5g sugars), 9.5g fat (of which 1.5g saturates), 6.5g fibre and 0.9g salt.
By Priya Tew
Ingredients
- 200g/7oz brown rice
- 1 tbsp rapeseed oil
- 4 chicken thigh fillets, sliced
- 1 onion, sliced
- 2 garlic cloves, crushed
- 5mm/¼in fresh root ginger, peeled and grated
- 1 head of broccoli, cut into small florets, the stalk peeled and sliced
- 1 tbsp soy sauce
- 1 tbsp Chinese five-spice powder
Method
Cook the rice according to the packet instructions.
Heat the oil in a wok over a high heat. Add the chicken and stir-fry for a couple of minutes.
Add the onion, garlic, ginger and broccoli stalk and a splash of water and stir-fry for 2 minutes. Add the broccoli florets, soy sauce and five-spice and stir-fry for a further 2–3 minutes.
Serve on top of the rice.
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