Prep: 5 min ∙ Cook: 15 min ∙ Makes: 2 serves ∙ Difficulty: Easy
1 tsp olive oil
200g chicken breast, cut into thin strips
1/4 tsp Chinese five spice
250g frozen mixed vegetables
1/2 bok choy, stems and leaves separated, chopped
1 tbs gluten-free oyster sauce
1/2 long red chilli, finely diced
125g cup microwave brown rice
Energy: 297cal (1247kJ)
Total Fat: 6.7g
Fibre: 8.6g Sodium: 700mg Calcium: 65mg
1. Heat olive oil in a large wok or deep non-stick frying pan over high heat. Sprinkle chicken with spice and add to work (or pan). Stir-fry for 3-4 minutes, or until almost cooked through. Remove from pan and set aside.
2. Add vegetable mix and bok choy stems to wok with 1/4 cup water. Stir-fry for 4-5 minutes or until veg are tender and water has evaporated.
3. Return reserved chicken to wok with bok choy leaves, oyster sauce and chilli. Add an extra 1/4 cup of water to thin the sauce, if necessary. Stir-fry for 2 minutes, or until chicken is cooked and veg are heated through.
4. Meanwhile, microwave rice according to packet instructions, and divide among 2 bowls. Top rice with chicken stir-fry. Serve.
Source Australian Healthy Food Guide (May 2015)