Chicken and vegetable stir fry

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

Crushed garlic

1 clove

2 cloves

3 cloves

Sweet chilli sauce

2 tablespoons

3 tablespoons

125mL

Method

  1. Cook rice according to packet instructions.
  2. Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
  3. Cut chicken into small strips, removing and discarding any leftover skin or bones.
  4. Heat oil in pan, add chicken and garlic and gently cook until chicken is brown and cooked through. Set aside.
  5. Add cabbage, carrot and capsicum to pan and cook for 2 to 3 minutes.
  6. Add zucchini and continue to cook for 3 to 5 minutes.
  7. Add chicken and sweet chilli sauce to pan. Stir and cook until vegetables are tender and chicken is warmed through.
  8. 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.