Healthy beef chow mein
Swap your weekly takeaway for this healthy beef chow mein – it's quick to cook and low in fat and calories
Healthy chicken stir-fry
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 65g brown basmati rice
- 2 tsp rapeseed oil
- 15g gingerpeeled and cut into thin matchsticks
- 2 small red onions(160g), cut into wedges
- 160g broccolibroken into florets, stem finely chopped
- 2 carrots(160g), halved lengthways, then cut into diagonal slices
- 1 red chillifinely chopped (optional)
- 200g chicken breastcut into thin strips
- ½ tsp ground cumin
- 1 tbsp crunchy peanut butter
- 1 tbsp wheat-free tamari
- 1 tbsp brown rice vinegar
Nutrition: Per serving
- kcal465low
- fat13g
- saturates1g
- carbs47g
- sugars15glow
- fibre10ghigh
- protein35ghigh
- salt1.3glow
Method
step 1
Cook the rice following pack instructions, then drain. Heat the oil in a non-stick wok over a high heat and fry the ginger and red onions for 2 mins. Add the broccoli stem, carrots and chilli, if using, and cook for 1 min.
step 2
Tip in the chicken and cumin, stir-fry briefly, then add the broccoli florets and 3 tbsp water. Cover and leave to steam for 3-4 mins, or until the broccoli florets are just tender and the chicken is cooked through.
step 3
Meanwhile, mix the peanut butter with the tamari and vinegar. Stir the sauce into the veg and chicken, then serve over the cooked rice.
