Ingredients
- 3 teaspoons peanut oil
- 3 spring onions (scallions), thinly sliced
- 350 g (12 oz) skinless, boneless chicken breast fillets, cut into 1 cm (½ inch) pieces
- 680 g (1½ lb) broccoli, cut into small florets
- 1 cup (150 g) diced red capsicum (bell pepper)
- ½ cup (125 ml) salt–reduced chicken stock
- ½ teaspoon finely grated lemon zest
- ½ teaspoon salt
- 1 teaspoon cornflour (cornstarch) mixed with 1 tablespoon water
- 1 tablespoon olive oil
- 2 tablespoons chopped fresh basil
- 250 g (8 oz) orzo (rice–shaped pasta) or other small soup pasta
Preparation
- Heat 2 teaspoons of the peanut oil in a wok or large non–stick frying pan over medium heat.
- Add the spring onion and cook for 1 minute, or until wilted.
- Add the chicken and cook for 3 minutes, or until no longer pink.
- Add the remaining oil and the broccoli, and continue cooking for 2 minutes.
- Add the capsicum, stock, lemon zest and salt to the wok with ½ cup (125 ml) water and bring to the boil.
- Reduce the heat to low and simmer for 2 minutes, or until the chicken and broccoli are cooked through.
- Add the cornflour mixture, olive oil and basil to the wok and stir–fry for 1 minute, or until the sauce thickens slightly.
- Remove from the heat and keep warm.
- Cook the orzo following the packet instructions.
- Drain well and divide among serving plates.
- Serve with the chicken and broccoli stir–fry over the top.
Serves 4
Preparation: 10 minutes
Cooking: 10 minutes
Source: Low Fat No Fat Asian Cooking
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