BROCCOLI, CHCKEN & NUT STIR FRY
A slightly sweet and sour stir fry dish
Ingredients
Sauce
- 1.5 tbsp. cornflour or you could use plain flour
- 4 tbsp. light soy sauce
- 1.5 tbsp. rice/cider vinegar
- 2 small oranges juiced (or 100ml orange juice)
- 2 tsp. honey
Stir fry
- 100 g mixed unsalted nuts optional
- 1 tbsp. rapeseed oil
- 300 g boneless chicken cut into chunks
- 1 onion sliced or 4 spring onions
- 1 large broccoli head cut into small florets and stalk sliced
- 2 red/yellow peppers sliced
- 1 green pepper sliced (or 100g green beans, trimmed or mangetout)
- 300 g brown rice
- 600 ml chicken/vegetable stock
Instructions
- Prepare the ingredients. Remember to use the whole of the broccoli to avoid waste; wash and trim the very end of the stalk, cut off the florets then slice the stalk vertically into similar sized pieces to the peppers.
- Add the cornflour to a small bowl with the soy sauce. Stir until the flour is mixed in then add the remaining sauce ingredients. Set aside.
- Tip the rice in a pan with the stock. Bring to a boil then cover and simmer for 10-15 mins until the stock is absorbed. Take off the heat and leave in the pan to keep warm.
- Meanwhile, cook the rest of the dish. If using the nuts, heat a frying/sauté pan/wok then add them stirring continually until lightly brown. Set aside.
- Add the oil to the same pan and heat to medium/high. Add the chopped chicken and stir fry until lightly browned. Add the sliced onions then the broccoli, peppers and green beans/mangetout if using with a splash of water stirring occasionally whilst cooking for another 5 - 10 mins until the chicken is cooked. I find it cooks quicker when covered.
- Stir the sauce mixture (as the cornflour will have settled to the bottom of the bowl) and tip into the stir fry. Stir until the sauce thickens then add the nuts.
- Serve with the cooked brown rice.
Notes
The nuts add a different texture, but feel free to omit.