Chicken Stir-Fry

Chicken Stir-Fry

Ready in 30 minutesServes 4-5
This dish most recently appeared in My Family Bag on Sunday, January 21, 2018.

When cooking the chicken, reduce heat if browning too quickly. Add more oil to pan as required, this will help the chicken to get a little crispy and nicely browned.


Ingredients

Chicken Stir-Fry

  • 550g chicken thighs
  • 2 tablespoons flour
  • ¾ teaspoon salt
  • 1 broccoli
  • 1 carrot
  • 1 courgette
  • ½ punnet baby capsicums

Stir-Fry Sauce

  • 3 tablespoons soy sauce
  • 2 tablespoons flour
  • ½-1 tablespoon finely grated ginger
  • 2 tablespoons mild sweet chilli sauce
  • ½ cup water

Steps

  1. Prepare ingredients. Combine rice, water and a pinch of salt in a pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
  2. Pat chicken dry with paper towels and dice 3cm. Toss in a bowl with flour and salt until evenly covered.
  3. Heat a drizzle of oil in a large fry-pan on mediumhigh heat. Shake excess flour off chicken and cook, in batches, for 2–3 minutes each side. Remove from pan and set aside, covered, to rest. Add more oil as needed and wipe out pan with paper towels between batches, if required.
  4. While chicken cooks, cut broccoli into small florets (discard stem); cut carrot and courgette in half lengthways then slice 1cm, roughly chop capsicums.
  5. Combine all stir-fry sauce ingredients until smooth. Return pan to medium heat with a little oil and stir-fry broccoli & carrot for 2-3 mins. Add courgette & capsicums and cook for another 1 min, add sauce and cook for 20 seconds until sauce starts to thicken. Return chicken and any resting juices to pan and toss to coat. Remove from heat.
  6. To serve, spoon ¾ cup cooked rice onto plates and top with chicken stir-fry.

Nutritional Information

Energy 2061 kj
493 kcal
Protein 29.2g
Carbohydrate 52.5g
Fat 17.9g