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Stir-fried chicken with broccoli & brown rice

Stir-fried chicken with broccoli & brown rice on a white plate

Stir-fried chicken with broccoli & brown rice

Name: Stir-fried chicken with broccoli & brown rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: Asian
Ingredients: 200g trimmed broccoli florets (about 6), halved; 1 chicken breast (approx 180g), diced; 15g ginger cut into shreds; 2 garlic cloves cut into shreds; 1 red onion sliced; 1 roasted red pepper from a jar, cut into cubes; 2 tsp olive oil; 1 tsp mild chilli powder; 1 tbsp reduced-salt soy sauce; 1 tbsp honey; 250g pack cooked brown rice

Sara Buenfeld

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins

A star rating of 4.3 out of 5.122 ratingsRate

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Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Dairy-free

Healthy

High-protein

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Ingredients

Nutrition

Units:

MetricUS

200g trimmed broccoli

florets (about 6), halved
1 chicken breast

(approx 180g), diced
15g ginger

cut into shreds
2 garlic cloves

cut into shreds
1 red onion

sliced
1 roasted red pepper

from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

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Nutrition: per serving

kcal448

low
fat9g

low
saturates2g

low
carbs56g
sugars15g
fibre6g
protein33g

high
salt1.4g

low

Method

step 1

Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
step 2

Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Recipe from Good Food magazine, February 2015

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A star rating of 4.3 out of 5.122 ratings

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