Egg & tomato baps
Fill wholewheat bread rolls with juicy tomatoes and a herby omelette for a filling yet cheap breakfast or brunch
Stir-fried chicken with broccoli & brown rice
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 200g trimmed broccoliflorets (about 6), halved
- 1 chicken breast(approx 180g), diced
- 15g gingercut into shreds
- 2 garlic clovescut into shreds
- 1 red onionsliced
- 1 roasted red pepperfrom a jar, cut into cubes
- 2 tsp olive oil
- 1 tsp mild chilli powder
- 1 tbsp reduced-salt soy sauce
- 1 tbsp honey
- 250g pack cooked brown rice
Nutrition: per serving
- kcal448low
- fat9glow
- saturates2glow
- carbs56g
- sugars15g
- fibre6g
- protein33ghigh
- salt1.4glow
Method
step 1
Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
step 2
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.
