Stir-fried chicken with pumpkin & broccoli

Stir-fried chicken with pumpkin & broccoli

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A picture may be worth a thousand words, but this one needs only four - delicious, nutritious, filling and fast!

The ingredient of Stir-fried chicken with pumpkin & broccoli

  1. 2 tablespoons dry sherry
  2. 1 tablespoon salt-reduced soy sauce
  3. 2 teaspoons caster sugar
  4. Olive oil spray
  5. 400g chicken breast fillets, thinly sliced
  6. 1 red onion, cut into thin wedges
  7. 2 garlic cloves, crushed
  8. 2 teaspoons sambal oelek
  9. 400g pumpkin, peeled, deseeded, thinly sliced
  10. 80ml (1/3 cup) water
  11. 300g broccoli, trimmed, cut into florets
  12. Steamed white rice, to serve

The instruction how to make Stir-fried chicken with pumpkin & broccoli

  1. Place the sherry, soy sauce and sugar in a bowl. Stir until the sugar dissolves.
  2. Heat a wok or large non-stick frying pan over high heat. Spray with olive oil spray. Add half the chicken and stir-fry for 2-3 minutes or until golden. Transfer to a plate. Repeat with remaining chicken.
  3. Spray wok with olive oil spray. Add the onion. Stir-fry for 1-2 minutes. Add garlic and sambal oelek. Stir-fry for 1 minute. Add the pumpkin and water. Stir-fry for 3 minutes or until pumpkin is almost tender. Add broccoli. Stir-fry for 2 minutes or until broccoli is bright green and tender crisp.
  4. Add the chicken and sherry mixture to the pumpkin mixture. Stir-fry for 1 minute or until chicken is heated through. Serve immediately with steamed rice.

Nutritions of Stir-fried chicken with pumpkin & broccoli

fatContent: 382.4 calories
saturatedFatContent: 4.5 grams fat
carbohydrateContent: 1 grams saturated fat
sugarContent: 50 grams carbohydrates
fibreContent:
proteinContent:
cholesterolContent: 32 grams protein
sodiumContent:

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