Sweet Chilli Chicken Stir-fry

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

1 tbsp olive oil

1 tbsp freshly minced garlic

1 tbsp freshly minced ginger

2 boneless, skinless chicken breasts (600 g/1 lb 5 oz), cut into bite-sized pieces

¼ cup (60 ml) tamari or all-purpose soy sauce

⅓ cup (80 ml) sweet chilli sauce (see note 1 for gluten-free)

1 cup (60 g) broccoli florets

1 red capsicum (bell pepper), sliced

1 red onion, quartered

Steamed rice, to serve

Sliced spring onion (scallion), to serve

手順

Heat the olive in a large frying pan over high heat. Add the garlic and ginger and cook, stirring, for 30 seconds.

Add the chicken and cook for 2–4 minutes until it is sealed and has changed colour.

Add the tamari or soy sauce, sweet chilli sauce, broccoli and ¼ cup (60 ml) of water. Stir to combine. Place the lid on and cook for 2 minutes.

Stir through the red capsicum and red onion and cook for 1 minute or until the chicken is cooked through.

Serve with rice, topped with fresh spring onion.

栄養

• サービングサイズ: 1 bowl
• カロリー: 129
• 脂肪総量: 4.3 g
• 飽和脂肪: 0.6 g
• トランス脂肪: 0 g
• コレステロール: 10.3 mg
• ナトリウム: 744.7 mg
• 炭水化物総量: 16.9 g
• 食物繊維: 3.4 g
• 糖質総量: 8.1 g
• タンパク質: 7 g