Chicken and vegetable stir fry
* EGG FREE * MILK PROTEIN FREE * LACTOSE FREE
| Ingredients | 6 serves | 25 serves | 60 serves |
|---|---|---|---|
|
Rice (uncooked) |
1 cup |
4 cups |
10 cups |
|
Cabbage |
¼ medium |
1 medium |
2 ½ medium |
|
Carrot |
1 large |
4 large |
10 large |
|
Red capsicum |
1 |
4 |
10 |
|
Zucchini |
1 medium |
4 medium |
10 medium |
|
Chicken thigh fillets (boneless and skinless) |
350g |
1.5kg |
3.5kg |
|
Canola oil |
½ tablespoon |
2 tablespoons |
3 tablespoons |
|
Garlic, crushed |
1 clove (5g) |
2 cloves (10g) |
3 cloves (15g) |
|
Sweet chilli sauce |
2 tablespoons |
3 tablespoons |
125mL |
Method
- Cook rice according to packet instructions.
- Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
- Cut chicken into small strips, removing and discarding any leftover skin or bones.
- Heat oil in pan, add chicken and garlic and gently cook until chicken is brown and cooked through. Set aside.
- Add cabbage, carrot and capsicum to pan and cook for 2 to 3 minutes.
- Add zucchini and continue to cook for 3 to 5 minutes.
- Add chicken and sweet chilli sauce to pan. Stir and cook until vegetables are tender and chicken is warmed through.
- Serve with rice.
Each serve provides
- 1 children’s serve of meat/alternatives* (chicken)
- 1 children’s serve of vegetables**
- 1 children’s serve of grains*** (rice)
Allergy modification
- For a nut free option, ensure the crushed garlic used does not contain nut products (if using commercial crushed garlic).
- For a gluten free option, ensure the sweet chilli sauce does not contain gluten.
Tips
- Use pork strips as an alternative to chicken.
- Serve with brown rice, couscous or noodles for variety.
* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
