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

Ingredients:

  • 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

Method:

  1. Heat wok or large saucepan on a high heat.
  2. Add oil and garlic. Cook stirring for 30 seconds or so until the garlic has softened.
  3. Add chicken and red chilli flakes. Stir-fry until the chicken is almost cooked (loses its raw colour and gets a little brown).
  4. Turn the heat down to medium. Add in soy sauce and oyster sauce.
  5. Add the broccoli stalks (sliced) first, and stir for 20 seconds. Then, add the remaining broccoli florets.
  6. Stir regularly on high heat so the all ingredients cook evenly and don’t burn.
  7. Once the broccoli is cooked (turns bright green but still crisp), the meal is ready.
  8. Serve on top of rice.