Chicken & Vegetable Stir-Fry
Recipes · Dinner · Recipe, Typed Supps
High heat, a few minutes, and everything stays crisp instead of turning to mush.
Allergens and patterns
Contains soya.
Ingredients
- 2 breasts, sliced (300g) Chicken Breast — Lean protein that cooks quickly at high heat, ideal for stir-frying.
- 1 small head (150g) Broccoli — Holds its texture well at high heat and adds a big vitamin C contribution.
- 1 pepper (100g) Bell Peppers — Sweetness and colour, and more vitamin C on top of the broccoli’s.
- 1 carrot, sliced (80g) Carrots — Adds crunch and beta-carotene.
- 3 cloves (9g) Garlic (Fresh) — Standard stir-fry aromatic base along with the ginger.
- a thumb-sized piece (10g) Fresh Ginger — The other half of the classic stir-fry aromatic pairing, and it’s where a lot of the dish’s flavour comes from.
- 1.5 cups, cooked (300g) Brown Rice — The starch base to serve everything over.
- 2 tbsp Soy Sauce — Most of the seasoning, and most of the sodium — two tablespoons across four servings is the trade being made.
Nutrition per serving
- Calories: 551 kcal
- Protein: 41.5g
- Carbohydrate: 56.8g
- of which sugars: 6.1g
- Fat: 15.2g
- of which saturated: 4.4g
- Fibre: 8.4g
- Sodium: 953.6mg
Method
- Cook the rice according to package directions.
- Heat a wok or large pan over high heat and stir-fry the chicken until just cooked through, about 5 minutes. Remove and set aside.
- Add the broccoli, pepper, and carrot to the pan and stir-fry for 3–4 minutes until crisp-tender.
- Add the garlic and ginger and cook for 30 seconds until fragrant.
- Return the chicken to the pan, add the soy sauce, and toss everything together for another minute.
- Serve over the rice.
Nutrients it supplies
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