RICE AND CHICKEN STIR FRY RECIPES

Name: Stir-fried chicken with broccoli & brown rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: Asian
Ingredients: 200g trimmed broccoli florets (about 6), halved; 1 chicken breast (approx 180g), diced; 15g ginger, cut into shreds; 2 garlic cloves, cut into shreds; 1 red onion, sliced; 1 roasted red pepper, from a jar, cut into cubes; 2 tsp olive oil; 1 tsp mild chilli powder; 1 tbsp reduced-salt soy sauce; 1 tbsp honey; 250g pack cooked brown rice

STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE RECIPE | BBC ...

Stir-fried chicken with broccoli & brown rice recipe | BBC ... image

Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Provided by Sara Buenfeld

Categories Dinner, Main course, Supper

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 2

Number Of Ingredients 11

Ingredients

200g trimmed broccoli florets (about 6), halved
1 chicken breast (approx 180g), diced
15g ginger, cut into shreds
2 garlic cloves, cut into shreds
1 red onion, sliced
1 roasted red pepper, from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

Steps:

Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Nutrition Facts : Calories 448 calories, FatContent 9 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 56 grams carbohydrates, SugarContent 15 grams sugar, FiberContent 6 grams fiber, ProteinContent 33 grams protein, SodiumContent 1.4 milligram of sodium

CHICKEN STIR FRY RECIPE | STIR FRY ... - ALL CHICKEN RECIPES

Chicken Stir Fry Recipe | Stir Fry ... - All Chicken Recipes image

This Chicken stir fry recipe is super volatile and easy to make that’s way better than takeout! This stir fry chicken with vegetable will become your perfect go-to dinner for your busy weeknights.

Categories Main Course Dinner

Prep Time 30 minutes

Cook Time 40 minutes

Number Of Ingredients 16

Ingredients

1 tablespoon minced fresh ginger
1 tablespoon minced garlic
2 cups white rice
4 cups water
2/3 cup soy sauce
3 skinless, boneless chicken breast halves, thinly sliced
1 tablespoon sesame oil
1/4 cup brown sugar
1 tablespoon cornstarch
1 (8 ounce) can sliced water chestnuts, drained
1 head broccoli, broken into florets
1 cup sliced carrots
1/4 teaspoon red pepper flakes
1 onion, cut into large chunks
1 tablespoon sesame oil
1 green bell pepper, cut into matchsticks

Steps:

In a saucepan boil rice and water over high heat. Now on medium-low heat cover and simmer for 20 to 25 minutes until rice is tender, and water has been absorbed by the rice.
In a small bowl combine brown sugar, cornstarch and soy sauce.
Mix red pepper, ginger, and garlic into the sauce and marinade your chicken and refrigerate for 20 minutes or up to 1 hour.
In a large skillet heat 1 tablespoon sesame oil over medium-high heat. Cook and stir water chestnuts, broccoli, bell pepper, carrots, and onion for about 5 minutes or until just tender.
Now remove chicken pieces from the marinade. Over medium-high heat, add 1 tablespoon sesame oil in skillet. Cook and stir chicken for 2 minutes per side until slightly pink on the inside.
Now add the warm vegetables and the marinade liquid (from the chicken) to skillet. Cook and stir for 5 to 7 minutes until vegetables are tender and chicken is no longer pink in the middle. Serve over plain warm rice.

Nutrition Facts : Servingsize 6 serving, Calories 726 kcal, FatContent 11 g, SaturatedFatContent 2 g, CholesterolContent 207 mg, SodiumContent 1991 mg, CarbohydrateContent 84 g, SugarContent 10 g, ProteinContent 70 mg

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1. Preheat the oven to 200°c/gas mark 6, fill a small pan with salted water and bring to the boil over a high heat.
2. Cut the broccoli into small florets. Peel and trim the stalk, ginger and garlic, then finely slice. Remove the core and seeds from the pepper and finely slice. Trim the spring onions and roughly slice, separating the green and white parts.
3. Toss the pepper and broccoli in 1 ½ tablespoons of oil in a small roasting tray, and season well. Roast in the hot oven for 20 minutes, or until charred.
4. Meanwhile, add the rice to the pan cook for 8 to 10 minutes, or until just tender. Drain, then spread out on a plate to cool.
5. Peel the carrots, halve lengthways and finely slice at an angle. Squeeze the lime juice into a bowl and mix in half the soy. In another bowl, crack the egg and mix with the remaining soy.
6. Check your veggies in the oven, drizzle over the honey and roast for 5 minutes more. Remove and put to one side.
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2. Cut the broccoli into small florets. Peel and trim the stalk, ginger and garlic, then finely slice. Remove the core and seeds from the pepper and finely slice. Trim the spring onions and roughly slice, separating the green and white parts.
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