Chicken & Broccoli Stir-Fry
29th March 2018, Dietitian Marcus Lee, Mount Miriam Cancer Hospital
When you need a quick meal after a hard day’s work, stir-fry is a good option. “Stir-frying” refers to quickly frying small pieces of food in a large pan or wok over very high heat with a little amount of oil while constantly stirring the food.
Try this recipe when you are lacking of inspiration in the kitchen.
It’s nutritious – containing protein, fibre and carbohydrates (when serves with rice).
Preparation and cooking time: 30 minutes
Serves: 3 – 4
- Chicken breast, 500 gram (about 2 breast), skinned, cut into cubes
- Broccoli, 1 bunch, cut into small florets, stalks peeled and thinly sliced
- Sunflower oil, 2 tablespoons
- Garlic, 2 cloves, finely chopped
- Red chili flakes (optional), 1 teaspoon
- Soy sauce, 2 tablespoon
- Oyster sauce, 2 tablespoon
- Heat wok or large saucepan on a high heat.
- Add oil and garlic. Cook stirring for 30 seconds or so until the garlic has softened.
- Add chicken and red chilli flakes. Stir-fry until the chicken is almost cooked (loses its raw colour and gets a little brown).
- Turn the heat down to medium. Add in soy sauce and oyster sauce.
- Add the broccoli stalks (sliced) first, and stir for 20 seconds. Then, add the remaining broccoli florets.
- Stir regularly on high heat so the all ingredients cook evenly and don’t burn.
- Once the broccoli is cooked (turns bright green but still crisp), the meal is ready.
- Serve on top of rice.