Chicken skewers with stir-fried greens
We've made a healthier choice by using brown rice in this dairy-free dish. Brown rice is higher in fibre than white rice, and the nutty taste is a perfect match for our stir-fry and chicken skewers.
Serves: 4
Time to make: 25 mins
Total cost: $18.12 / $4.53 per serve
(at time of publication)
Ingredients
- 8 wooden skewers, soaked (see tip)
- 400g chicken breast fillets, cut into 2cm pieces
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 3 cloves garlic, crushed
- 2 teaspoons peanut oil
- juice of 1 lemon
- 2 cups broccoli florets
- 1 red capsicum, thickly sliced
- 2 cups snow peas, trimmed and halved
- 2 tablespoons sweet chilli sauce, plus extra to serve
- 2 x 250g packets microwavable brown rice, heated as directed, to serve
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Instructions
- In a bowl, combine chicken, cumin, coriander, garlic, peanut oil and lemon juice. Stir to combine, then cover and chill for 10 minutes to marinate.
- Thread chicken onto soaked bamboo skewers. Lightly spray a chargrill pan or barbecue hotplate with oil and set over a medium heat. Cook skewers for 6-8 minutes, turning often, until cooked through.
- Meanwhile, in a non-stick frying pan over a medium heat, combine broccoli, capsicum, snow peas and 2 tablespoons water. Stir-fry for 3-4 minutes, or until veges are tender. Add sweet chilli sauce and stir to combine.
- Divide vegetables among 4 plates and top with chicken skewers. Serve with rice and drizzle with a little extra sweet chilli sauce, if desired.
Variations
Make it gluten free: Check spices and chilli sauce are gluten free.
HFG tip
Soak wooden skewers in cold water for 30 minutes before using, to prevent them from burning.
Nutrition Info (per serve)
-
Calories 414cal
-
Kilojoules 1730kJ
-
Protein 31g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 9g
-
Dietary fibre 7g
-
Sodium 140mg
-
Calcium 70mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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