Stir-fries are the ultimate in quick suppers so they’re a regular in our house where speed is all-important much of the time. This recipe has a lovely tangy, citrusy sauce and can be served with or without brown rice or noodles, depending on whether you’re counting carbs or not.
Ingredients
- 400 g sprouting broccoli, cut into lengths
- 600 g chicken breast or thigh fillets, cut into strips
- ½ tsp chilli flakes (optional)
- 100 ml chicken stock
- 2 tbsp soy sauce
- 2 lemons juice
- 1 orange juice
- 2 garlic cloves, crushed or grated
- 2 tsp cornflour
To serve
- brown rice or wholemeal noodles (optional)
How to Make It
- Heat a tablespoon of vegetable oil in a wok. When it is very hot and the air above it is shimmering, add the sprouting broccoli and cook, stirring constantly, until it is just al dente, but still bright green. Remove the broccoli from the wok with a slotted spoon and set it aside.
- Make sure the wok is still very hot and add a little more vegetable oil if necessary. Add the chicken and chilli flakes, if using, and cook for about 3 minutes, until the chicken strips are coloured on all sides.
- Mix together the chicken stock, soy sauce, lemon and orange juice and garlic, then pour this over the chicken. Return the broccoli to the wok and simmer for a couple of minutes. Mix the cornflour with a little cold water, making sure it is completely lump free, then add this to the wok. Simmer for another minute or so, stirring constantly, until the sauce thickens slightly.
- Serve this on its own for a low-carb option or with brown rice or noodles. Fifty grams of brown rice or wholewheat noodles will add about 180 calories to your total.