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Vegetarian stir-fry with broccoli & brown rice

Vegetarian stir-fry with broccoli & brown rice on a plate

Vegetarian stir-fry with broccoli & brown rice

Name: Vegetarian stir-fry 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; 150g vegetarian chicken-style pieces (or similar vegetarian product), chopped; 15g ginger, peeled and shredded; 2 garlic cloves, finely chopped; 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 pouch microwaveable brown rice

Sara Buenfeld

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins

A star rating of 4.6 out of 5.33 ratingsRate

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Combine ready-to-cook vegetarian chicken-style pieces with broccoli, garlic, ginger and brown rice for a quick dinner

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

200g trimmed broccoli

florets (about 6), halved
150g vegetarian chicken-style pieces (or similar vegetarian product), chopped
15g ginger, peeled and shredded
2 garlic cloves, finely chopped
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 pouch microwaveable brown rice

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Nutrition: per serving

kcal436

low
fat11g

low
saturates2g
carbs58g
sugars16g
fibre6g
protein24g
salt2g

Method

step 1

In a medium pan, pour boiling 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 vegetarian chicken-style pieces 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 4.6 out of 5.33 ratings

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