Chicken and Vegetable Stir-Fry
This recipe is a great example of the healthy plate model in action, with double the vegetables to chicken. Marinating the chicken first makes it very tender to eat. Your whānau will love it!
Preparation time
30 minutes
Serves
4
What you need
2 tablespoons soy sauce
2 tablespoons brown sugar
2 tablespoons lemon juice
1 tablespoon cornflour
1 teaspoon garlic, minced
1 teaspoon ginger, minced
500g chicken thigh fillets, cut into small cubes
2 tablespoons oil
6 cups quick cooking vegetables e.g., celery, mushrooms, red or green pepper, spinach, thinly sliced carrots, mung beans, spring onions or frozen stir-fry vegetable mix
Method
Mix the soy sauce, brown sugar, lemon juice, cornflour, garlic, and ginger in a bowl. Add the chicken and combine thoroughly. Cover and place in the refrigerator for at least 15 minutes.
If using fresh vegetables prepare by slicing them into pieces about the same size as the chicken.
Heat oil in a frypan. Add vegetables and toss until coated with oil and heated through. Add water. Cook until the vegetables are barely tender, and then remove from pan.
Add a little extra oil if necessary to the pan. Remove the chicken from the marinade using a pair of tongs. Add chicken to the pan and stir over a high heat until the chicken turns white and is cooked through.
Return the vegetables and the marinade to the pan. Stir to combine and heat through.
Serve over rice or noodles.
Variations
This recipe works well with beef or tofu.
Did you know?
Frozen vegetables are just as nutritious
