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Chicken For Dinner

March 7, 2018

Prep: 5 min ∙ Cook: 15 min ∙ Makes: 2 serves ∙ Difficulty: Easy

 

 

INGREDIENTS

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

 

NUTRITIONAL INFO

Energy: 297cal (1247kJ)

Protein: 29.1g
Total Fat: 6.7g
Carbs: 25.4g

Fibre: 8.6g Sodium: 700mg Calcium: 65mg

 

 

 

 

 

DIRECTIONS

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)

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