500g chicken breast
3 cups broccoli
2 cups finely sliced carrots
1 medium red capsicum
2 tablespoons olive oil
1 clove crushed garlic
1 teaspoon minced ginger
¼ cup soy sauce
3 tablespoons honey
1 tablespoon cornflour
1 cup chicken stock
Directions to Cook:
In a small saucepan, heat 1 tablespoon olive oil. Add crushed garlic and ginger and sauté for a few seconds. Add soy sauce and honey. Mix well. Add ½ cup chicken stock and bring to the boil. Reduce heat and simmer for 1-2 minutes. Mix cornflour with 1 tablespoon water and add to the sauce, stirring until sauce thickens. Remove sauce from heat and set aside.
Slice chicken fillets into 1 cm strips (across the grain). Slice capsicum into 1 cm strips. Carrots can be thinly sliced in rounds or cut into matchsticks. Cut broccoli florets into small even bite-sized pieces.
Heat remaining tablespoon of oil in a large, heavy-based pan until hot (but not smoking). Add chicken strips and stir fry until golden and just cooked.
Remove from pan and set aside.
Add vegetables to hot pan and add a splash of the remaining chicken stock. Stir fry vegetables until liquid is absorbed. Repeat adding a few splashes of stock until vegies are just tender (you may not need to use all of the stock).
Return chicken to pan and warm through.
Add sauce and toss through until all ingredients are coated.
Serve with steamed rice or noodles.
The key to a good stir fry is a hot pan. If you don't have a large pan, then fry your chicken strips in batches. It is important to sear the meat, not to stew it in too many juices. Cook your vegetables until just tender and then work quickly to put it all together with the sauce.
*You can add any combination of meat and vegetables that you like.
Aim for around 6 cups of vegies to every 500g of meat.
*Toss through warm udon noodles.
Gluten Free Variation:
I use *Fountain Soy Sauce and *White Wings Cornflour as they are gluten free.
I add *Chang’s Gluten Free Noodles.
Life for us has been all about survival on a shoestring budget. I cook from scratch and don't buy prepackaged mixes of anything. I've learnt how to live on very basic (and cheap) staples. I've raised happy and healthy kids and I believe that good food is central to a good life!
The Economics of Eating App is now available for purchase!
I have an unpublished cookbook manuscript that lives on my kitchen bench. This is the collection that I have fed my family from for many years, all made from a core list of practical and economical ingredients. The manuscript is splattered with butter, flour and milk from daily use. It moves between the kitchen and the office as I edit and test-kitchen the recipes.