Chicken and Veggie Stir-fry - Healthier. Happier.

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Chicken Vegetable Stirfry
  • 2 cups rice (brown)
  • 1 teaspoon vegetable oil
  • 250g chicken breast, skin removed and cut into strips
  • 1-2 cloves garlic, crushed
  • medium onion, chopped
  • 2 medium carrots, thinly sliced
  • 1 medium stick celery, sliced
  • 1 medium red capsicum, seeded and diced
  • 125g snow peas, ends and strings removed
  • 1 bunch bok choy, or 1 cup of cabbage, roughly chopped
  • 2 teaspoons cornflour*
  • 2 tablespoons reduced-salt soy sauce*
  • 1/2 cup chicken stock, reduced salt
  • 1 tablespoon sweet chilli sauce
  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.
  6. Pour into stir-fry and heat through.
  7. Serve with rice.

Alternatives

  • Use lean pork loin instead of chicken. Try noodles instead of rice.
  • Can be gluten free with simple swaps such gluten free cornflour and soy sauce.

Storage Suggestions

Can be kept in refrigerator for up to 3 days. may be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Wok or large non-stick frypan
  • Small bowl

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


446g Quantity per serving Quantity per 100g
Energy 2388kJ 536kJ
Protein 27g 5.9g
Fat, total 5.2g 1.8g
— Saturated 1g .2g
Carbohydrate 98g 22g
— Sugars 13g 3g
Fibre 10g .2g
Sodium 602mg 135mg
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