Chicken Stir-fry with Rice


Instructions:

Bring a pan of water to the boil and add the rice.

 

Place the chicken slices in a bowl, and add the honey and soy sauce, stir to combine, and set aside for 5 minutes.

 

Heat a frying pan and add the sesame oil.  Add the marinated chicken and any juices and cook for 5-6 minutes or until the chicken has browned on all sides.

 

Add the red pepper and cook for a further minute before adding the sliced red chili, spring onion, french beans and mange tout, cook for a further 2-3 minutes, stirring occasionally.

 

Drain the rice and place in a warmed pasta bowl.  Pour the chicken vegetable mix over the rice and sprinkle with the sesame seeds if using.  Serve straight away

 

Tip: swap the red chilli for ½ tsp of freshly grated ginger for a different type of heat

Serves 1
Prep time: 10 minutes
Cooking time: 15 minutes

 

Per portion

Calories: 470

Fat: 5.6g

Saturates: 1.1g

Carbs: 60.9g

 of which sugars: 12.3g

Fibre: 5.3g

Protein: 44.9g

Salt: 0.8g

 

Ingredients:

  • 1x 150g skinless chicken breast, sliced

  • 60g basmati rice, dry weight

  • 1 small red pepper, deseeded and sliced

  • ½ small red chilli, sliced

  • 1 spring onion, cleaned, root removed and sliced

  • 40g French beans, trimmed and cut in half

  • 40g mange tout

  • 1 tsp honey

  • 1 tsp soy sauce

  • ½ tsp sesame oil

  • Sesame seeds to garnish - optional

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© 2019 by Healthy Living with Sarah

*Whilst every effort has been made to ensure that all content shown in the recipes and in any articles (including exercise content)is correct, it should only be used as a guideline. If you are unsure as to whether any content is suitable for you, you should seek advice from a medical practitioner first.