Stir-fried chicken with broccoli and brown rice

Stir-fried chicken with broccoli and brown rice

Stir-fried chicken with broccoli & brown rice

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

  • Serves 2
  • Easy

Nutrition per serving

  • Calories 448
  • Carbohydrates 56
  • Saturated Fat 2
  • Sugar 15
  • Protein 33
  • Fat 9
  • Fiber 6
  • Salt 1.4

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

  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.