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Stir-fried chicken with pumpkin & broccoli

by wiki
10 April, 2019
in Dinner
0
Stir-fried chicken with pumpkin & broccoli
Stir-fried chicken with pumpkin & broccoli
  • 0:15 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

A picture may be worth a thousand words, but this one needs only four – delicious, nutritious, filling and fast!

Ingredients

  • 2 tablespoons dry sherry
  • 1 tablespoon salt-reduced soy sauce
  • 2 teaspoons caster sugar
  • Olive oil spray
  • 400g chicken breast fillets, thinly sliced
  • 1 red onion, cut into thin wedges
  • 2 garlic cloves, crushed
  • 2 teaspoons sambal oelek
  • 400g pumpkin, peeled, deseeded, thinly sliced
  • 80ml (1/3 cup) water
  • 300g broccoli, trimmed, cut into florets
  • Steamed white rice, to serve

Method

  • Step 1
    Place the sherry, soy sauce and sugar in a bowl. Stir until the sugar dissolves.
  • Step 2
    Heat a wok or large non-stick frying pan over high heat. Spray with olive oil spray. Add half the chicken and stir-fry for 2-3 minutes or until golden. Transfer to a plate. Repeat with remaining chicken.
  • Step 3
    Spray wok with olive oil spray. Add the onion. Stir-fry for 1-2 minutes. Add garlic and sambal oelek. Stir-fry for 1 minute. Add the pumpkin and water. Stir-fry for 3 minutes or until pumpkin is almost tender. Add broccoli. Stir-fry for 2 minutes or until broccoli is bright green and tender crisp.
  • Step 4
    Add the chicken and sherry mixture to the pumpkin mixture. Stir-fry for 1 minute or until chicken is heated through. Serve immediately with steamed rice.
  • Low fat
  • Low kilojoule
  • Lower gi

Nutrition

  • 1600 kj

    Energy

  • 4.5g

    Fat Total

  • 1g

    Saturated Fat

  • 6.5g

    Fibre

  • 32g

    Protein

  • 50g

    Carbs (total)

All nutrition values are per serve

Notes

Cook’s tip: To ensure tender-crisp broccoli, check the liquid after cooking the pumpkin – if it has evaporated too much, add a little extra water.

  • Author: Chrissy Freer
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste

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Tags: chicken
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