Stir-fry with broccoli & brown rice
Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner
- Prep:10 mins
Cook:20 mins
- Serves 2
- Easy
Nutrition per serving
- kcal 436
- fat 11g
- saturates 2g
- carbs 58g
- sugars 16g
- fibre 6g
- protein 24g
- salt 2g
Ingredients
- 200g trimmed broccoli florets (about 6) halved
- ½ x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
- 15g ginger, cut into shreds
- 2 garlic cloves, cut into shreds
- 1 red onion, sliced
- 1 roasted red pepper, from a jar, cut into cubes
- 2 tsp olive oil
- 1 tsp mild chilli powder
- 1 tbsp reduced-salt soy sauce
- 1 tbsp honey
- 250g pack cooked brown rice
Method
In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.