Ginger Vegetable and Chicken Stir fry

This delicious ginger chicken stir fry recipe is packed with a variety of delicious vegetables and a healthy serving of protein.
Dinner
15 min prep
15 min cook
4 serves
2.5 serves of veg
  • 1 carrot, diced 
  • 1 bunch bok choy, chopped with stems & leaves kept separate 
  • 1 onion, cut into thin wedges 
  • 1 small head broccoli, chopped in florets 
  • 400g chicken thighs, sliced 
  • 300g brown rice 

Sauce 

  • 1 tsp chilli flakes
  • 1 tsp sesame oil
  • 3 tbsp ginger
  • 2 cloves garlic, crushed
  • 1 tsp olive oil
  • 4 tbsp salt reduced soy sauce*
  • 4 tsp white vinegar
  • Fresh coriander leaves, to serve

 

*For gluten free, check the products are ‘gluten free’.

  1. Rinse the rice in a fine mesh strainer until water runs clear. Place in a medium saucepan with 600mls water and bring to the boil. Reduce heat to low and cook for 25 minutes covered until water is absorbed. Remove from heat and stand, covered, for 5 minutes.
  2. To make the sauce: In a small bowl combine sesame oil, 3 tablespoons soy sauce, white vinegar, garlic, ginger and chilli flakes to create the garlic mixture.
  3. Heat 1 teaspoon oil in frypan over medium-high heat. Stir fry the chicken for 4-5 minutes until lightly browned. Transfer to bowl.
  4. Carefully wipe out frypan with paper towel and return to a high heat. Add the onion, carrot, broccoli and bok choy stems for 1-2 minutes before adding the sauce and continue to stir fry for another 3 minutes. In the final minute add chicken and bok choy leaves and cook until bok choy leaves are just wilted.
  5. Serve on a bed of rice and garnished with fresh coriander leaves.

 

Serving Suggestion: Chicken can also be swapped for other proteins you may have on hand such as tofu, lean beef or fish.

Storage: Leftover Stir fry can be stored in an airtight container in the fridge for 3 days.

Kids in the kitchen tips: Depending on your child’s age and skill level, they can assist by rinsing the rice in a fine mesh strainer and measuring and mixing the sauce ingredients.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 588g Per serving Per 100g
Energy (kJ) 1976 494
Fat (g) 10.1 2.5
Saturated fat (g) 2.3 0.6
Carbohydrates (g) 57.8 14.5
Sugars (g) 6 1.5
Fibre (g) 9.4 2.4
Protein (g) 31.1 7.8
Sodium (mg) 894.5 223.6

Acknowledgement

Recipe originally published by Nutrition Australia, developed by Good & Fugly, adapted by Health and Wellbeing Queensland.

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