Dinner
Chicken & vegetable stir-fry
A colourful, high-protein dinner ready in under 30 minutes.
15 min
Prep
12 min
Cook
2
Serves
470
kcal
Medium
Ingredients
- 2 chicken breasts, thinly sliced
- 1 head broccoli, in florets
- 1 red and 1 yellow pepper, sliced
- 2 spring onions
- 1 tbsp olive or sesame oil
- 2 tbsp low-salt soy sauce
- 1 tsp grated ginger
- 1 garlic clove
- 1 cup cooked brown rice per person
Nutrition per serving
36g
Protein
48g
Carbs
13g
Fat
7g
Fibre
Nutrition values are approximate estimates.
Method
- 1
Mix soy sauce, ginger and garlic in a small bowl.
- 2
Heat oil in a wok over high heat and cook chicken 5 minutes until golden; remove.
- 3
Stir-fry broccoli and peppers 3–4 minutes, keeping them crisp.
- 4
Return chicken to the wok and pour in the sauce.
- 5
Toss 1–2 minutes until everything is coated.
- 6
Top with spring onion and serve over brown rice.
Health tip
Quick high-heat cooking keeps more vitamins in vegetables than long boiling.