Chicken Stir-fry

Chicken Stir-fry

What You'll Need

  • 3 broccoli floret, chopped
  • 1/3 brown onion, chopped
  • 180g chicken breast, sliced
  • 5g garlic, minced
  • 4g ginger, grated
  • 1/4 red capsicum, chopped
  • 15mL soy sauce
  • 10mL vegetable oil
  • 160mL water
  • 110g white rice

What You'll Use

  • 2 chef's knife
  • 2 chopping board
  • 1 frying pan
  • 1 saucepan
  • 1 wooden spoon

What You'll Do

  1. 1. Wash Rice

    Add the rice to a saucepan. Rinse and stir under water, then drain. Repeat 2 or 3 times until the water is close to clear.

  2. 2. Cook Rice

    Add the water over the drained rice. Bring to a boil over medium-high heat. Then reduce to a low heat, cover and simmer for 15 minutes.

  3. 3. Prepare Chicken

    Slice the chicken breast, with a knife and chopping board.

  4. 4. Prepare Vegetables

    Chop the broccoli, brown onion and capsicum, with another knife and chopping board. Peel and mince the garlic. Grate the ginger.

  5. 5. Cook Onion and Garlic

    Heat the vegetable oil in a frying pan over medium-high heat. Add the brown onion and garlic and fry until light brown.

  6. 6. Cook Broccoli and Capsicum

    Add the broccoli and capsicum to the pan. Fry until the vegetables begin to soften.

  7. 7. Cook Chicken and Ginger

    Add the chicken and ginger to the pan. Fry until the chicken is almost cooked through.

  8. 8. Combine and Serve

    Pour in the soy sauce and stir everything together. Cook until cooked through. Serve with the cooked rice.

What You'll Eat

  • 2,953kJ energy
  • 706kcal energy
  • 54.0g protein
  • 12.4g fat
  • 1.6g saturated fat
  • 89.2g carbohydrate
  • 7.1g sugar
  • 6.3g fibre
  • 996mg sodium
  • 674g serving

Who's This For

  • Dairy free