Healthy Chicken Vegetable Stir Fry Recipe
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
- Cook rice following packet directions.
- While cooking, heat oil in a wok or large pan and stir-fry chicken until almost cooked.
Set aside. - Add garlic, onion, carrots, celery and capsicum to the wok and cook for 2 minutes.
- Return chicken to the pan, add snow peas and bok choy and cook for 2 minutes.
- 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.
- 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 |
Member comments & rating
Log in or sign up to join the discussion.
Comments (1)
-
Fabulous
Anonymous
Posted on: 30 Mar 14
