Honey soy chicken and broccoli stir-fry
Ready in 15 minutes, we've added broccoli and capsicum to pump up the fibre in this chicken stir-fry. And check out the tips for how to add more flavour.
Serves: 4
Time to make: 15 mins
Hands-on time: 5 mins
Ingredients
- 2 large carrots, cut into matchsticks
- 1 large green capsicum, thinly sliced
- 1 small head broccoli, cut into small florets
- 500g skinless chicken breasts, cut into strips
- 3 tablespoons honey
- 2 tablespoons reduced-salt, gluten-free tamari
- 2 x 250g pouches microwavable low-GI white rice, to serve
- 2 tablespoons unsalted cashews
Instructions
1 Lightly spray a large non-stick frying pan or wok with olive oil and heat over high heat. Add vegetables and cook, stirring, for 2–3 minutes or until tender. Transfer to a bowl and set aside.
2 Lightly re-spray pan with olive oil. Add chicken and cook, stirring, for 3–4 minutes or until browned. Add honey, tamari and cooked vegetables and cook, stirring, for 2 minutes or until sauce is bubbling and chicken is cooked through.
3 Heat rice according to packet instructions. Add cashews to stir-fry, then serve with rice.
HFG tip
Want to give this stir-fry extra flavour? Add a teaspoon each of crushed ginger and crushed garlic in step 2.
Nutrition Info (per serve)
-
Calories 486cal
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Kilojoules 2030kJ
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Protein 37.8g
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Total fat 9.3g
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–Saturated fat 2.5g
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Carbohydrates 57.8g
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–Sugars 26.7g
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Dietary fibre 9.6g
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Sodium 498mg
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Calcium 75mg
-
Iron 2.3mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
