Heart smart spring chicken stir-fry
Celebrate the start of spring with a heart-healthy spring chicken stir-fry in under 30 minutes. Packed with fresh veggies, tender chicken, and a zesty stir-fry sauce, this dish is both flavorful and nutritious.
SERVES4
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
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Method
- In a small pot, add garlic, ginger, soy sauce, stock, lemon juice and honey and bring to a simmer over medium heat.
- Mix cornstarch and water and slowly add to sauce mixing constantly until thickened. Add a small amount of hot water to thin the sauce based on your preference.
- Heat the olive oil in a large pan or wok and cook the onions for two minutes.
- Add the broccoli, courgette and red capsicum cooking for a further 3-4 minutes until all vegetables are tender.
- Remove the vegetables from pan and set aside.
- Add chicken to the pan and cook over a high heat for 3-4 minutes per side or until chicken pieces are fully cooked and browned.
- While the chicken is cooking, cook the noodles according to the instructions on the packet.
- Add the cooked vegetables back to the pan, along with the sesame oil, stir fry sauce, mushrooms and beansprouts, cook for about 4-5 minutes until the mushrooms are cooked through.
- In a large family serving bowl, add the cooked noodles and top with chicken and vegetables. Garnish with coriander, sliced spring onion and sesame seeds.
- Mix to combine and serve immediately.
- Stir Fry Sauce
- 2 clovesgarlic, crushed
- 11 inch root ginger, peeled and grated
- 2 tbspreduced salt soy sauce
- 1 cupreduced salt chicken stock
- 1 tbsplemon juice
- 1 tsphoney
- 1 tspcornstarch
- 2 tbspwater
- Stir Fry
- 2 tbspolive oil
- 1 cupdiced onion
- 2 cupschopped broccoli
- 1courgette, sliced into circles
- 1red capsicum, sliced
- 400 gchicken breast, sliced
- 200 grice noodles
- 2 tspsesame oil
- 1 cupsliced mushrooms
- 2 cupsfresh beansprouts
- Garnish (Optional)
- Sesame seeds
- fresh coriander, chopped
- spring onion, sliced
Per
- Energy1170kJ
- Total Fat7g
- Saturated Fat1.3g
- Total Carbohydrate55.1g
- Sugars7.2g
- Dietary Fibre4.2g
- Protein8.3g
- Sodium486mg
Method
- In a small pot, add garlic, ginger, soy sauce, stock, lemon juice and honey and bring to a simmer over medium heat.
- Mix cornstarch and water and slowly add to sauce mixing constantly until thickened. Add a small amount of hot water to thin the sauce based on your preference.
- Heat the olive oil in a large pan or wok and cook the onions for two minutes.
- Add the broccoli, courgette and red capsicum cooking for a further 3-4 minutes until all vegetables are tender.
- Remove the vegetables from pan and set aside.
- Add chicken to the pan and cook over a high heat for 3-4 minutes per side or until chicken pieces are fully cooked and browned.
- While the chicken is cooking, cook the noodles according to the instructions on the packet.
- Add the cooked vegetables back to the pan, along with the sesame oil, stir fry sauce, mushrooms and beansprouts, cook for about 4-5 minutes until the mushrooms are cooked through.
- In a large family serving bowl, add the cooked noodles and top with chicken and vegetables. Garnish with coriander, sliced spring onion and sesame seeds.
- Mix to combine and serve immediately.
Ingredients
- Stir Fry Sauce
- 2 clovesgarlic, crushed
- 11 inch root ginger, peeled and grated
- 2 tbspreduced salt soy sauce
- 1 cupreduced salt chicken stock
- 1 tbsplemon juice
- 1 tsphoney
- 1 tspcornstarch
- 2 tbspwater
- Stir Fry
- 2 tbspolive oil
- 1 cupdiced onion
- 2 cupschopped broccoli
- 1courgette, sliced into circles
- 1red capsicum, sliced
- 400 gchicken breast, sliced
- 200 grice noodles
- 2 tspsesame oil
- 1 cupsliced mushrooms
- 2 cupsfresh beansprouts
- Garnish (Optional)
- Sesame seeds
- fresh coriander, chopped
- spring onion, sliced
Ingredients
- Stir Fry Sauce
- 2 clovesgarlic, crushed
- 11 inch root ginger, peeled and grated
- 2 tbspreduced salt soy sauce
- 1 cupreduced salt chicken stock
- 1 tbsplemon juice
- 1 tsphoney
- 1 tspcornstarch
- 2 tbspwater
- Stir Fry
- 2 tbspolive oil
- 1 cupdiced onion
- 2 cupschopped broccoli
- 1courgette, sliced into circles
- 1red capsicum, sliced
- 400 gchicken breast, sliced
- 200 grice noodles
- 2 tspsesame oil
- 1 cupsliced mushrooms
- 2 cupsfresh beansprouts
- Garnish (Optional)
- Sesame seeds
- fresh coriander, chopped
- spring onion, sliced
Nutrition Facts
Per
- Energy1170kJ
- Total Fat7g
- Saturated Fat1.3g
- Total Carbohydrate55.1g
- Sugars7.2g
- Dietary Fibre4.2g
- Protein8.3g
- Sodium486mg
Method
- In a small pot, add garlic, ginger, soy sauce, stock, lemon juice and honey and bring to a simmer over medium heat.
- Mix cornstarch and water and slowly add to sauce mixing constantly until thickened. Add a small amount of hot water to thin the sauce based on your preference.
- Heat the olive oil in a large pan or wok and cook the onions for two minutes.
- Add the broccoli, courgette and red capsicum cooking for a further 3-4 minutes until all vegetables are tender.
- Remove the vegetables from pan and set aside.
- Add chicken to the pan and cook over a high heat for 3-4 minutes per side or until chicken pieces are fully cooked and browned.
- While the chicken is cooking, cook the noodles according to the instructions on the packet.
- Add the cooked vegetables back to the pan, along with the sesame oil, stir fry sauce, mushrooms and beansprouts, cook for about 4-5 minutes until the mushrooms are cooked through.
- In a large family serving bowl, add the cooked noodles and top with chicken and vegetables. Garnish with coriander, sliced spring onion and sesame seeds.
- Mix to combine and serve immediately.
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