Stir-fry with broccoli and brown rice
Stir-fry with broccoli & brown rice
Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner
- Serves 2
- Easy
Nutrition per serving
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Calories 436
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Carbohydrates 58
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Saturated Fat 2
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Sugar 16
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Protein 24
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Fat 11
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Fiber 6
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Salt 2
Ingredients
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200g trimmed broccoli florets (about 6) halved
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½ x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
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15g ginger, cut into shreds
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2 garlic cloves, cut into shreds
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1 red onion, sliced
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1 roasted red pepper, from a jar, cut into cubes
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2 tsp olive oil
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1 tsp mild chilli powder
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1 tbsp reduced-salt soy sauce
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1 tbsp honey
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250g pack cooked brown rice
Method
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In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
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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.