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!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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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)
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Fabulous
Anonymous
Posted on: 30 Mar 14
