Stir-Fry Soy Chicken

Stir-Fry Soy Chicken

Ready in 30 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, November 12, 2017.
Order Now
Order Now

with super veggie peanut salad

Ingredients

FREEKEH

  • 50g freekeh

SUPER VEGGIES

  • ½ teaspoon sesame oil
  • ½ bag chunky stir-fry
  • ¼ cauliflower, stalk and florets diced 1-2cm
  • ½ capsicum, roughly chopped
  • 1½ teaspoons finely grated ginger

PEANUT DRESSING

  • 1 clove garlic, minced
  • 1 tablespoon coriander leaves and stalks, roughly chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon hot water
  • 1½ tablespoons rice wine vinegar
  • ½ teaspoon honey
  • 1 sachet peanut butter
  • Pinch of chilli flakes/powder or cayenne powder (optional)

SOY CHICKEN

  • 275g sliced lean chicken breast
  • 1 teaspoon oil, for cooking (or use spray oil)
  • 1 teaspoon soy sauce
  • ½ teaspoon honey
  • 1 tablespoon sesame seeds

Steps

  1. Preheat oven to 220°C. Bring a small pot of salted water to the boil. Line an oven tray with baking paper. Cook freekeh in pot of boiling water for about 15 minutes, until tender with a slight bite. Drain well.
  2. While freekeh cooks, toss all super veggie ingredients together well on prepared tray. Season and roast for about 10 minutes, or until tender with a slight bite. Turn once during cooking.
  3. While veggies cook, whisk all peanut dressing ingredients together in a large bowl until well combined. Season to taste with pepper. Remove 2 tablespoons of dressing and set aside (this is leftover).
  4. Pat chicken dry with paper towels and season. Heat oil in a medium fry-pan on high heat. Stir-fry chicken for about 3 minutes, or until cooked through. Add soy sauce, honey and sesame seeds to the pan and toss with chicken until well coated. Set aside, covered with foil, to rest.
  5. When super veggies are cooked, add to bowl with dressing. Add drained freekeh to bowl and toss everything to coat well. Season to taste with salt and pepper.
  6. TO SERVE divide super veggie peanut salad between plates and top with soy chicken.

Nutritional Information

Energy 1784 kj
426 kcal
Protein 43.7g
Carbohydrate 30.6g
Fat 13.2g