Chicken Vegetable Stir Fry
Prep: 20 mins
Cook: 10 mins
4 serves Serves: 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 reduced-salt 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.


Variations

  • Use lean pork loin instead of chicken.
  • Try noodles instead of rice.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

More tips

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Nutrition Information

per serving per 100g
Energy 2653 kJ 453 kJ
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
    Helen Morris
    Posted on: 30 Mar 14

Rating (0 ratings)

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