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Chicken and Vegetable Stir-fry

This veggie-packed stir-fry is nutrient-rich and full of flavour. Brown rice instead of white adds even more nutritional value.
Serves: 6
Prep Time: 10 min
Cook Time: 20 min

Ingredients

1 lb extra lean ground chicken
2 cups long grain brown rice
2 tsp vegetable oil
1 cup onion(s), sliced
3 cloves garlic, minced
2 tbsp ginger, fresh, minced
2 cups broccoli, florets
2 cups carrot(s), sliced
2 cups green pepper(s), sliced
3 tbsp low-sodium soy sauce
3 tbsp ketchup
2 tsp white vinegar
or
2 tsp rice vinegar
1 tsp sugar
2 tbsp sesame seeds

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Cook brown rice in unsalted water according to package directions.

  2. Heat vegetable oil over medium high heat in a non-stick skillet. Add minced garlic and ginger, diced onion and ground chicken and sauté until starting to brown.

  3. Add chopped broccoli, sliced carrot and diced pepper and stir-fry until tender crisp and ground chicken is cooked through.

  4. Stir in ketchup, soy sauce, vinegar and sugar.

  5. To serve, spread cooked rice over bottom and sides of large platter with stir-fry piled in the middle. Garnish with sesame seeds.

Helpful Tip

Try the same stir-fry over spaghetti or vermicelli rice noodles.

Nutrition Info

Per 320 g serving Amount
Calories470
Protein22 g
Fat15 g
Saturated Fat1 g
Carbohydrate65 g
Fibre7 g
Sugar9 g
Cholesterol55 mg
Sodium450 mg
Per 320 g serving % Daily Value
Potassium14
Calcium10
Iron15
Vitamin A160
Vitamin C220
Vitamin B621
Folate18
Zinc8

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