Stir-fried chicken and vegetables

Heart tip: Dark green leafy and orange-yellow vegetables have been shown to offer the best protection against heart disease. These include broccoli, spinach, kale, chard, carrots, bok choy, brussels sprouts, cabbage, carrots, pumpkin and capsicum. Tryr to include them in your daily diet. 

Ingredients (serves 4)

  • 2 tbsp sesame or peanut oil
  • 720g chicken breast cut into 2cm chunks
  • 1 spanish onion, quartered, separated
  • 1 garlic clove, finely chopped or crushed
  • 2cm x 2cm piece of fresh ginger cut into matchstick size strips or 2 tsp minced ginger
  • 1 small red chili, de-seeded and finely chopped
  • 1 red capsicum, cut into long strips
  • 1 carrot, cut into long strips
  • 200g sugar snap peas
  • 1 bunch baby bok choy
  • 2 tbsp salt-reduced soy sauce
  • ½ cup dry sherry or Chinese rice wine
  • 1 lime, cut into wedges to serve
  • 4 tsp sesame seeds, to serve

Directions

1. Heat 1 tbsp of oil in a large wok, add the chicken and toss until just golden. Remove from the wok and set aside.
2. Heat the remaining oil in the wok and add the onion, garlic, ginger and chili and toss for 2-3 minutes.
3. Add the capsicum and carrot and continue to toss for another 2-3 minutes.
4. Add the sugar snap peas and keep tossing, then add the chicken back into the wok and continue 
to toss.
5. Combine the soy sauce and Chinese rice wine and add to the wok, continuing to toss.
6. Add the bok choy and toss until it’s just wilted. Remove the wok from the heat and immediately serve into 4 bowls.
7. Sprinkle each bowl with sesame seeds and serve with a wedge of lime.

Per serve

Energy: 1780kJ (420 cal)
Carbohydrate: 8g
Protein: 42g
Fat: 20g (4g saturated)
Fibre: 3g

Recipe provided courtesy of Kate Freeman – The Healthy Eating Hub

Kate Freeman
Kate Freeman is HRI's resident nutritionist. She is a registered nutritionist from Canberra, Australia and the creator and managing director of the largest private nutrition practice in Canberra, The Healthy Eating Hub. Kate consults, writes, presents and mentors in the field of nutrition and has over 10 years of experience in the industry.
Previous
Next

Related news

Leek and saffron couscous

Try out this quick and simple dish packed with heart-friendly nutrients.
Read more

12 healthy habits for the New Year

If you’re stumped for some resolutions, here are 12 habits to bring into the New Year that will help your heart health and overall wellbeing.
Read more

Food tips to lower blood pressure

Hypertension, also known as high blood pressure, is believed to impact up to one in five New Zealand adults. This is cause for concern as untreated high blood pressure can lead to increased risk of cardiovascular disease. To help reduce your risk of high blood pressure, here are some simple dietary changes you can make to take care of your heart health.

Read more