Chicken and vegetable stir fry with rice.
This is definitely my go to meal when I need a quick meal, haven’t put much thought into dinner or I’m lacking inspiration in the kitchen. Yes that’s right it, it unfortunately happens to the best of us. I love this stir fry as I always feel satisfied. It ticks all the boxes for me as a busy mum and dietitian:
- little skill required after a hard day’s play and work
- nutritious – containing protein, fibre and carbohyrates (plus the many micronutrients…) that keep me satiated all night long.
Serves: 4 Time: 30 mins (includes preparation and cooking time)
Veggie serve per person: 3
- 2 chicken breasts
- 6 cups or large bowl full of veggies (whatever is in season and you prefer)
- 2 tbs peanut oil
- 2 gloves of garlic
- 1 tsp chilli
- 2 tbs soy sauce
- 2 tbs chilli sauce
- Rice (brown rice/long grain/basmati are lower in GI compared to standard white rice which will keep you fuller for longer)
- Cook rice – I boiled water in a large sauce pan and added rice. Stir regularly for about 10-15 minutes until al dente. Use a rice cooker if you have one.
- Prepare veggies (wash, slice and dice). Place in a bowl.
- Dice the raw chicken. Place in a separate bowl.
- Heat wok or large saucepan on a high temperature. Add peanut oil, garlic and chilli and cook stirring for a minute or so until garlic has softened.
- Add the raw chicken. Cook almost all the way through.
- Add the veggies, soy sauce and chilli sauce. Turn heat down to a medium setting. Stir regularly whilst cooking so the ingredient cook evenly and don’t burn. Once vegetable are cooked al dente and chicken is thoroughly cooked through, the dish is ready – Add on top of rice.
- Enjoy this delectable dietetics moment with family!
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