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Stir-fried chicken with broccoli & brown rice

Stir-fried chicken with broccoli & brown rice

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

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

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal448
low infat9g
saturates2g
carbs56g
sugars15g
fibre6g
protein33g
salt1.4g
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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

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.

Goes well with

Recipe from Good Food magazine, February 2015

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Overall rating

A star rating of 4.3 out of 5.96 ratings
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