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Chicken and broccoli stir-fry

There's no cooking method that's faster or easier than stir–frying. You'll love blending these fresh green vegetables with chicken (or with meat, fish or tofu) for a fast stir–fry, and then creating the sauce in the wok for a healthy meal.

Chicken and broccoli stir-fry

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

  1. Heat 2 teaspoons of the peanut oil in a wok or large non–stick frying pan over medium heat.
  2. Add the spring onion and cook for 1 minute, or until wilted.
  3. Add the chicken and cook for 3 minutes, or until no longer pink.
  4. Add the remaining oil and the broccoli, and continue cooking for 2 minutes.
  5. Add the capsicum, stock, lemon zest and salt to the wok with ½ cup (125 ml) water and bring to the boil.
  6. Reduce the heat to low and simmer for 2 minutes, or until the chicken and broccoli are cooked through.
  7. Add the cornflour mixture, olive oil and basil to the wok and stir–fry for 1 minute, or until the sauce thickens slightly.
  8. Remove from the heat and keep warm.
  9. Cook the orzo following the packet instructions.
  10. Drain well and divide among serving plates.
  11. 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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