Healthy chicken stir-fry
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Healthy chicken stir-fry

By Sara Buenfeld

Make this nutritious, veg-packed stir-fry when you need dinner fast – and if you like a hit of spice, add some chilli to the rich peanut dressing

  • Prep:10 mins
    Cook:20 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 465
  • fat 13g
  • saturates 1g
  • carbs 47g
  • sugars 0g
  • fibre 10g
  • protein 35g
  • salt 1.3g

Ingredients

  • 65g brown basmati rice
  • 2 tsp rapeseed oil
  • 15g ginger, peeled and cut into thin matchsticks
  • 2 small red onions (160g), cut into wedges
  • 160g broccoli, broken into florets, stem finely chopped
  • 2 carrots (160g), halved lengthways, then cut into diagonal slices
  • 1 red chilli, finely chopped (optional)
  • 200g chicken breast, cut into thin strips
  • ½ tsp ground cumin
  • 1 tbsp crunchy peanut butter
  • 1 tbsp wheat-free tamari
  • 1 tbsp brown rice vinegar

Method

  1. Cook the rice following pack instructions, then drain. Heat the oil in a non-stick wok over a high heat and fry the ginger and red onions for 2 mins. Add the broccoli stem, carrots and chilli, if using, and cook for 1 min.

  2. Tip in the chicken and cumin, stir-fry briefly, then add the broccoli florets and 3 tbsp water. Cover and leave to steam for 3-4 mins, or until the broccoli florets are just tender and the chicken is cooked through.

  3. Meanwhile, mix the peanut butter with the tamari and vinegar. Stir the sauce into the veg and chicken, then serve over the cooked rice.

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