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Chicken and Vegetable Stir-fry

Ingredients:

  • 2 cups uncooked rice 
  • 2 tablespoons vegetable oil
  • 2 chicken breasts or 500g thigh fillets, diced
  • 2 medium onions, finely diced
  • 2 cloves garlic, chopped or crushed
  • 4 cups seasonal vegetables, chopped (e.g. capsicum, carrot, beans, snow peas, broccoli, cauliflower, cabbage, baby corn)
  • 6 tablespoons teriyaki marinade
  • 1 cup water

Method:

Approx 15-20 min. Serves 4

  1. Cook rice according to packet instructions and set aside.
  2. Meanwhile, heat oil in pan and add chicken, onion and garlic. Stir over moderate heat until chicken is lightly browned.
  3. Add vegetables, teriyaki marinade and water to pan. Cook for approximately 5-8 minutes until chicken is cooked through and vegetables are tender.
  4. Serve with rice.

Cooking Hints

  1. Replace chicken with beef, tofu or lean pork for something different.
  2. Add firmer vegetables that take longer to cook to the pan first (e.g. broccoli, cauliflower, carrots).

Family Eating Tip

Try to include a variety of different coloured vegetables (e.g. red, orange, green, white, blue/purple) each day.