Stir-Fry Soy Chicken

Stir-Fry Soy Chicken

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, November 12, 2017.
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with super veggie peanut salad

Ingredients

FREEKEH

  • 100g freekeh

SUPER VEGGIES

  • 1 teaspoon sesame oil ▲
  • 1 bag chunky stir-fry
  • ½ head cauliflower, stalk and florets diced 1-2cm *
  • 1 capsicum, roughly chopped
  • 1 tablespoon finely grated ginger

PEANUT DRESSING

  • 1 clove garlic, minced
  • 1-2 tablespoons coriander leaves and stalks, roughly chopped
  • 2 tablespoons soy sauce
  • 2 tablespoons hot water
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon honey
  • 1 sachet peanut butter
  • Pinch of chilli flakes or cayenne powder (optional)

SOY CHICKEN

  • 550g sliced lean chicken breast
  • 1½ teaspoons oil, for cooking (or use spray oil)
  • 2 teaspoons soy sauce
  • ¾ teaspoon honey
  • 1 packet 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 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 for serving.
  4. Pat chicken dry with paper towels and season. Heat oil in a large 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, to rest.
  5. When super veggies are cooked, place in 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. Top with soy chicken and drizzle over reserved peanut dressing.

Nutritional Information

Energy 1519 kj
363 kcal
Protein 39.8g
Carbohydrate 28.7g
Fat 8.9g