December 31, 2023 / In food , chicken / Tagged as: chicken, onion, garlic, ginger, peppers, brocolli, carrot, celery, soy sauce, chilli flakes, rice vinegar, cornstarch, sesame oil, sweet chilli sauce

Stir Fry Chicken

Total Cook Time

20 minutes

Sauce Ingredients for two

  • 4 tbsp soy sauce, low sodium
  • 1/2 cup vegetable stock, low sodium
  • 2 tsp sesame oil
  • 1 tbsp rice vinegar
  • 4 cloves garlic, finely grated
  • 2 thumbs of ginger (one thumb = 1 tsp), finely grated
  • 2 tbsp honey or sugar
  • 2 tbsp cornstarch or flour
  • 2 pinches of chilli flakes or sweet chilli sauce

Sauce Method

  1. Add all the ingredients in a bowl and whisk together.
  2. Use immediately in the stir fry, simmering it in the vegetables.
  3. Or store in an airtight container in the fridge for up to 1 week before using it.
  4. Or freeze in individual portions using an ice cube tray.

Stirfry Ingredients for one

  • 1 x 250g chicken breast
  • 1 carrot, peeled and chopped
  • broccoli florets
  • 1/2 small red pepper, slices
  • 1/2 onion, finely chopped

Stirfry Method

  1. Add the chicken to a frying pan on medium heat (6/10) add a dash of olive oil.
  2. Cook the chicken until nearly done.
  3. Add the onion and carrot, cook for 3-4 minutes. Stir to prevent sticking.
  4. Add the remaining vegetables and increase heat (7/10). Stir to prevent sticking.
  5. Cooking the chicken in the same pan helps infuse flavour into the vegetables.
  6. Add the sauce to the stir fry when the broccoli is nearly cooked. Stir for a minute or two.
  7. Serve with rice.

Notes

Sauce is neither too salty nor too sweet. All the sauce ingredients serve a purpose:

  • You need cornstarch to thicken the sauce.
  • Fresh garlic and ginger are essential to a flavorful stir fry sauce
  • Sesame oil brings big flavor to your stir fry sauce. Just a little required.
  • Look for a low sodium soy sauce to limit the sodium in your dish.

Makes a great midweek lunch or dinner. Super quick. You just need to prep the sauce in advance.

Spice it up further with extra chilli or give it an asiatic twist with a few leaves of Basil.

Nutrition Per Portion

Chicken 250 Broccoli 90g Onion 90g Pepper 50g Carrot 50g Celery 25g Rice 120g