Chicken Vegetable Stir Fry
Prep: 20 min
Cook: 10 min
Servings: 4
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Healthy, quick and simple - what more could you want?
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Ingredients

  • 2 cups rice (uncooked)
  • 1 tsp olive oil
  • 250 g skinless chicken breasts, thinly sliced
  • 2 cloves garlic, crushed
  • 1 medium brown onion, chopped
  • 2 medium carrots, thinly sliced
  • 1 stick celery, sliced
  • 1 red capsicum, seeded and diced
  • 125 g snow pea, ends trimmed
  • 1 bunch bok choy, roughly chopped
  • 2 tsp cornflour
  • 2 tbs salt-reduced soy sauce
  • 1/2 cup salt-reduced chicken stock
  • 1 tbs sweet chilli sauce

Method

  1. Cook rice following packet directions.
  2. While cooking, heat oil in a wok or large pan and stir-fry chicken until almost cooked.
    Set aside.
  3. Add garlic, onion, carrots, celery and capsicum to the wok and cook for 2 minutes.
  4. Return chicken to the pan, add snow peas and bok choy and cook for 2 minutes.
  5. In a small bowl mix cornflour and soy sauce to a smooth paste then stir in stock and chilli sauce. Pour into stir-fry and heat through.
  6. Serve with rice.

Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.


Variation: Use lean pork loin instead of chicken. Try noodles instead of rice.

Healthy tip!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

Nutrition Information

per serving per 100g
Energy 2653 kJ 453 kJ
634 Cal 108 Cal
Protein 29.4 g 5 g
Fat, total 6 g 1 g
— saturated 1.2 g 0.2 g
Carbohydrate 108.4 g 18.5 g
— sugars 8.7 g 1.5 g
Sodium 619.4 mg 111.9 mg
Fibre 10.7 g 1.8 g

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Comments (1)

  • Avatar

    Fabulous
    Anonymous
    Posted on: 30 Mar 14

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