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Chicken and broccoli stir-fry - a healthy and economical meal!
Author Siobhan Miller
Public Health Nutrition Advisor, Toi Te Ora - Public Health Service
Serves 4
This recipe is completely flexible. Adapt it and use whatever vegetables you have, fresh or frozen.
Time to make
10 minutes preparation
15 minutes to cook
Cost
Approximately $6-7
Ingredients
- 250 g chicken (skin and fat removed)
- 1 packet rice noodles or 2 packets 2-minute noodles (do not use flavour sachet)
- 1 tbsp rice bran oil or sunflower oil
- 2-3 tbsp water
- 2 cloves garlic, peeled and finely chopped
- 1 tsp finely chopped or grated root ginger
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 carrot, sliced
- 1 zucchini/courgette sliced
- 1 celery stick, sliced
- 2 tbsp soy sauce
- Optional: 1 pack bean sprouts, 1 red pepper and 1/2 red chilli deseeded and finely chopped.
Method
- Cut chicken into bite-sized pieces.
- Poach or microwave the chicken until cooked through.
- Place noodles in a large bowl and cover with boiling water. Leave for 2-3 mins until softened.
- Heat oil in a large frying pan or wok, add garlic, ginger and all vegetables.
- Stir fry for 2-3 mins then add 2 tbsp water to create steam. Heat through for 2-3 mins until vegetables are just soft.
- Drain the noodles and add to the pan. Add the cooked chicken and soy sauce. Mix well and heat gently until warmed through.
Tip 1 - To get the flavour of fresh ginger, try grating it. Place it in the corner of a dampened tea towel and twist the tea towel to squeeze the juice out.
Tip 2 - Any type of noodle can be used: dry, soft straight-towok udon or hokkien, thin or thick rice noodles and 2-minute noodles.
Tip 3 - Try adding chopped tofu to this recipe for a vegetarian alternative. See above for some background info on tofu.
Information - What is tofu?
Tofu is a food originating from China made from soy milk. Salt and acids are added to boiled milk, and the resulting curds are pressed into blocks.
Tofu has very little flavour or smell on its own, so it can be used in either savoury or sweet dishes and is often seasoned or marinated to suit the dish.
Tofu is low in calories, contains a relatively large amount of iron and little fat.
There is a wide variety of tofu available, either fresh or processed. The most common ones here are soft or silken tofu, which has the texture of fine custard and is often eaten as a breakfast or dessert dish, and firm tofu, which can be used in many ways including on barbecues and in Indian-style curry dishes.
