Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Serves 2
Ready in 30 minutes

ingredients

• 200g trimmed broccoli florets (about 6), halved
• 1 chicken breast (approx 180g), diced
• 15g ginger, cut into shreds
• 2 garlic cloves, cut into shreds
• 1 red onion, sliced
• 1 roasted red pepper, from a jar, cut into cubes
• 2 tsp olive oil
• 1 tsp mild chilli powder
• 1 tbsp reduced-salt soy sauce
• 1 tbsp honey
• 250g pack cooked brown rice

method

STEP 1
Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.

STEP 2
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

You can find this and lots of other healthy wholegrain recipes at www.bbcgoodfood.com

Healthy Eating Week Recipes – Stir-fried chicken with broccoli & brown rice / ECRF - Sustainable Wellness by blogadmin is licensed under a Creative Commons Attribution CC BY 3.0

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