9g fibreper serving
68g proteinper serving
Chicken & Broccoli Stir-Fry
A glossy, mahogany-slicked tangle of chicken and blistered broccoli over fluffy jasmine rice, showered with pale spring onion rings and toasted sesame seeds still warm from the pan.
Ingredients
Serves 2- 500 gchicken thigh fillets, thinly sliced
- 1 tbsprice vinegar
- 3cloves garlic, finely sliced
- 15 gfresh ginger, finely grated
- 1 tspchilli flakes
- 2 tbspsoy sauce
- 1 tbspvegetable oil
- 1 tspsesame oil
- 3 tbspoyster sauce
- 300 gbroccoli, cut into small florets
- 1red pepper, thinly sliced
- 2 x 250gpre-cooked jasmine rice pouches
- 3spring onions, thinly sliced
- 1 tbspsesame seeds, toasted
- 15 mllime juice
- Fine salt
- 10 gflat-leaf parsley, chopped (optional)
- Finely grated lime zest (2 g)
- Black pepper, to taste
Method
- Whisk the oyster sauce, soy, rice vinegar, sesame oil and chilli flakes together in a small bowl and set aside. Taste it; most of the salt is doing its job through the soy and oyster, but a tiny pinch now ties the flavours together.
- Pat the chicken dry and season with a pinch of salt and a good grind of pepper.
- Heat a wok over medium-high heat. Add 1 tsp vegetable oil and half the chicken in a single layer. Leave for 2–3 minutes, then stir-fry for 2 minutes until cooked through. Lift out and repeat with another teaspoon of oil and the remaining chicken.
- Add the final teaspoon of vegetable oil, broccoli and red pepper. Stir-fry for 2 minutes, then carefully add 3 tbsp water and cover for 2 minutes until the stems are just tender. Uncover and let excess water evaporate.
- Add the garlic and ginger and cook for no more than 30 seconds, just until fragrant and pale gold.
- Return the chicken and add the sauce. Toss for 1–2 minutes until glossy and the thickest chicken pieces reach 75°C for 30 seconds. Off the heat add the measured lime juice and zest, then taste before adjusting the seasoning.
- Heat the jasmine rice pouches according to the packet instructions.
- Pile the rice into bowls, spoon the chicken and broccoli over the top, scatter the spring onions across in pale green rings and finish with a generous shower of toasted sesame seeds. Add the optional chopped parsley if using.
Per serving
- kcal
- 878
- protein
- 67.5g
- fibre
- 8.8g
- carbs
- 89.7g
- fat
- 26.1g
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