Stir Fried Chicken with Basmati rice
One our Occupational Health Nurses, Penelope Fleming, was tasked with crafting a healthy, but also simple, recipe for one of our clients to share with their busy team.
This simple but tasty Chicken Stirfry is rich in Vitamin C and is made from readily available ingredients. The vegetables are packed with Vitamin C for better health over the winter months, and the basmati rice has a favourable effect on blood glucose.
Serves 2 (easy to double to serve 4)
1 skinless chicken breast or 200gm chicken tenderloins (approx. 100gm per serving)
1 clove of garlic (or 1tsp crushed garlic from a jar)
2-3 medium sized carrots
1 small head of broccoli
1 small or ½ a large capsicum (red, orange, yellow or green)
1-2 tsp soya bean, rice bran or canola oil
1 whole star anise (optional)
½ Cup vegetable stock or boiling water
¼ Cup of uncooked Basmati rice
1 Tbsp soy sauce
1 tsp fish sauce (optional)
¼ tsp Chinese five spice
1 heaped tsp cornflour to thicken
Slice chicken breast/tenderloins into bite sized pieces and set aside on a separate board from the vegetables to avoid cross contamination from raw chicken
Peel and finely dice garlic clove
Finely slice or julienne carrot sticks
Finely slice capsicum or cut into chunks if preferred
Slice broccoli into bite sized pieces
Combine the sauce ingredients into a separate bowl or jug
Heat wok or wide based frying pan for up to one minute on high heat, add oil to hot pan, then add star anise and chicken. Keep stirring and cook until juices run clear (smaller pieces will cook through faster).
Remove chicken from pan and add garlic, carrot and broccoli with a second tsp of oil if required. Turn heat down and stir continuously for about 1 minute.
Add vegetable stock or boiling water and steam with lid on for another minute (approximately).
Add the spice and sauce mixture to the pan and quickly stir.
Add more fluid if needed to coat the vegetables.
Return chicken to pan and stir to combine.
Serve the stir fry with half a cup of cooked basmati rice and garnish with chopped cashews if desired.
¼ Cup of uncooked rice converts to approx ½ Cup when cooked.
Basmati rice has a favourable effect on blood glucose.