Peanut chicken stir-fry
This nice and nutty chicken stir-fry is dairy-free and delivers 4 of your 5-a-day for a fibre-filled meal that's ready in only 30 minutes.
Serves: 4
Time to make: 30 mins
Hands-on time: 15 mins
Total cost: $17.20 / $4.30 per serve
(at time of publication)
Ingredients
- 2 tablespoons reduced-salt soy sauce
- 2 tablespoons mirin
- 1 tablespoon no-added-salt-and-sugar peanut butter
- 3 teaspoons curry powder
- 500g chicken breast fillet, thinly sliced
- 2 tablespoons olive oil
- 1 large white onion, cut into thin wedges
- 2 large carrots, halved lengthways, thinly sliced
- 1 large zucchini/courgette, cut into batons
- 200g snow peas, halved
- ¼ red cabbage, shredded
- 450g pouch microwavable brown rice, heated, to serve
- 2 tablespoons chopped unsalted roasted peanuts, to serve
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Instructions
1 Place soy sauce, mirin, peanut butter, 1 teaspoon curry powder and 1 tablespoon hot water in a small bowl, whisking to combine. Set aside.
2 Place chicken in a large mixing bowl. Add remaining curry powder and toss to coat. Heat half the oil in a large wok over high heat. Working in two batches, add chicken and cook, stirring, for 3 minutes or until golden. Transfer to a plate.
3 Add remaining oil, onion and carrot to wok and cook, stirring, for 2 minutes. Add zucchini and snow peas and cook, stirring, for 1 minute. Add cabbage and cook, stirring, for 5 minutes or until just wilted. Return chicken to wok. Add reserved sauce mixture and stir well to combine. Divide rice and stir-fry among four bowls. Serve sprinkled with peanuts.
HFG tip
Cutting the chicken and all the veg into similarly small, bite-sized pieces helps to ensure everything cooks evenly and quickly.
Nutrition Info (per serve)
-
Calories 606cal
-
Kilojoules 2533kJ
-
Protein 40.7g
-
Total fat 20.9g
-
–Saturated fat 4.3g
-
Carbohydrates 55.7g
-
–Sugars 16.4g
-
Dietary fibre 11.8g
-
Sodium 488mg
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Calcium 107mg
-
Iron 3.2mg
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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