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
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.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
