Stir-fried chicken with broccoli & brown rice

Stir-fried chicken with broccoli & brown rice

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(34 ratings)

Prep: 10 mins Cook: 20 mins

Easy

Serves 2
Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal448
  • fat9g
  • saturates2g
  • carbs56g
  • sugars15g
  • fibre6g
  • protein33g
  • salt1.4g
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Ingredients

  • 200g trimmed broccoli florets (about 6), halved
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 1 chicken breast (approx 180g), diced
  • 15g ginger, cut into shreds
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 garlic cloves, cut into shreds
  • 1 red onion, sliced
  • 1 roasted red pepper, from a jar, cut into cubes
  • 2 tsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 tsp mild chilli powder
  • 1 tbsp reduced-salt soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 1 tbsp honey
    Honey

    Honey

    huh-nee

    Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

  • 250g pack cooked brown rice

Method

  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.

  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.

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Comments, questions and tips

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Ted_Dancin's picture
Ted_Dancin
19th Apr, 2017
5.05
Awesome, thanks for a new recipe added to my palette. Nice & easy, the honey gives a lovely sweet taste especially to the broccoli & onion. I used a fresh red pepper and ground ginger, and added paprika.
Henning
4th Jan, 2017
3.8
Really liked this recipe. Swapped the peppers for tomatoes as my partner isn't keen on peppers. Worked well. Could have done with a little more ginger and garlic in my opinion.
yumminesss
3rd Jan, 2017
5.05
Kept true to the recipe. My husband LOVED it. 5*
Rositadesi
22nd Apr, 2016
2.55
Simple yet healthy and tasty!
stinkyrat67
12th Apr, 2016
2.55
Really enjoyed this!
stinkyrat67
12th Apr, 2016
2.55
Really enjoyed this!
hannahlouise_
10th Mar, 2016
5.05
Super tasty! I recommend allowing 1tbsp of the honey and soy sauce per person and using 4 tbsp of the broccoli water per person, unbelievably tasty, so glad I came across this recipe, I now make this for tea at least once a week and always look forward to it!
genputtay
13th Feb, 2016
3.8
I have added this recipe to my 'Weekday Meals' collection. It is quick, and incredibly versatile, as you could potentially substitute any other quick-frying meat and vegetables such as pork, minute steak, asparagus, mange tout... the possibilities are endless. I substituted fresh chilli for the powder, but I was otherwise was loyal to the recipe and it was lovely.
shantal
25th Oct, 2015
3.8
Made this for dinner tonight and it was lovely! We like things spicy so I added in chill flakes, extra soy and some piri piri sauce and it went down a treat! Will definitely add it to my repertoire of quick and easy dinners! :D
Twinklebum99
25th Aug, 2015
5.05
Tasty quick & easy. Added a fresh chilli & a courgette. Will definitely make again

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Scottybaby
16th Nov, 2015
Do I need to cook the chicken first?
goodfoodteam's picture
goodfoodteam
10th Dec, 2015
This recipe uses raw chicken breast, but if you wanted to use cooked chicken, left over from a roast perhaps, add it to the wok at the same time as the cooked broccoli.
mpeeps123
25th Nov, 2015
I used raw chicken but obviously cooked until cooked through......longer than 2 mins.
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