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Chicken and Vegie Stir-fry

Chicken and Vegie Stir-fry
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The LifeStyle FOOD Channel is getting behind an Australian Government initiative to promote the importance of children eating more fruit and vegetables.

A lifetime habit of eating fruit and vegetables every day can help prevent heart disease, some forms of cancer and obesity. Health authorities recommend we Go for 2&5 meaning that adults should go for at least 2 serves of fruit and 5 serves of vegetables every day. The amount children should eat depends on their age and appetite.

Serves 4

Ingredients

  • 2 cups rice
  • 1 teaspoon vegetable oil
  • 250 g chicken breasts skin removed and cut into strips
  • 1½ cloves garlic crushed
  • 1 medium onion chopped
  • 2 medium carrots thinly sliced
  • 1 stick celery sliced
  • 1 red capsicum seeded and diced
  • 125 g snow pea shoots ends and strings removed
  • 1 bunch bok choy or 1 cup of cabbage, roughly chopped
  • 2 teaspoons cornflour
  • 2 tablespoons reduced-salt soy sauce
  • ½ cup chicken stock
  • 1 tablespoon sweet chilli sauce
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Method

  1. Cook rice following packet directions.
  2. While cooking, heat oil in a wok or large pan and stir-fry chicken until almost cooked.
  3. Set aside.
  4. Add garlic, onion, carrots, celery and capsicum to the wok and cook for 2 minutes.
  5. Return chicken to the pan, add snow peas and bok choy and cook for 2 minutes.
  6. In a small bowl mix cornflour and soy sauce to a smooth paste then stir in stock and chilli sauce.
  7. Pour into stir-fry and heat through.

Variation

  1. Use lean pork loin instead of chicken.
  2. Try noodles instead of rice.
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