These wok-mates taste great stir-fried with nutritious greens and a tangy sauce.
Ingredients
- 450g butternut pumpkin, peeled, deseeded
- 350g broccoli, cut into florets
- 200g snow peas, halved diagonally
- Olive oil spray
- 2 (about 500g) single chicken breast fillets, thinly sliced
- 1 tablespoon finely grated fresh ginger
- 2 garlic cloves, thinly sliced
- 60ml (1/4 cup) Chang's hoisin sauce
- 60ml (1/4 cup) sweet chilli sauce
- 2 tablespoons rice wine vinegar
- 1 tablespoon brown sugar
- 1/2 cup fresh coriander leaves
- Steamed rice, to serve
Method
- Step 1Cook broccoli in a saucepan of boiling water for 2-3 minutes. Add snow peas and cook for 1 minute. Use a slotted spoon to transfer to a bowl of iced water to refresh. Drain. Add pumpkin to the saucepan and cook for 5 minutes. Transfer to iced water to refresh. Drain.
- Step 2Spray a wok with olive oil spray. Place over high heat. Add chicken and stir-fry for 3-4 minutes. Transfer to a plate. Add ginger, garlic and vegetables and stir-fry for 1 minute. Return chicken to pan with the hoisin sauce, sweet chilli sauce, vinegar and sugar. Bring to the boil and cook for 2-3 minutes. Stir in coriander.
- Step 3Spoon the rice among serving bowls. Top with chicken stir-fry to serve.
- High fibre
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1265 kj
Energy
5.5g
Fat Total
1.5g
Saturated Fat
10g
Fibre
38g
Protein
24g
Carbs (total)
All nutrition values are per serve
Notes
Prep: 20 mins (+ 5 mins refreshing time)
- Author: Michelle Southan
- Image credit: Steve Brown
- Publication: Australian Good Taste
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