Rainbow Stirfry
Ingredients
Marinade
1/4 cup soy sauce
1 tablespoon honey
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
500g chicken breasts/lean beef strips or tofu, cut into bite-sized pieces
Stirfry
2 tablespoons olive oil, divided
3 cloves garlic, minced
1 large carrot, sliced
1 large red capsicum, chopped
1 large yellow capsicum, chopped
1 cup snow peas
1 cup mushrooms, sliced thinly
2 cups broccoli
1 tablespoon cornstarch powder
Method
1. In a bowl, mix together the soy sauce, honey, sesame oil and rice wine vinegar. Add in the chicken/beef or tofu. Let it marinate in the fridge while you chop your veggies.
2. When you have all your veggies ready to go, heat a large wok over high heat. Add one tablespoon of the olive oil.
3. Drain the chicken/beef/tofu from the marinade, saving the marinade. Add the chicken/beef/tofu to the wok and cook until the chicken/beef/tofu is cooked through, about five minutes. Remove the chicken/beef/tofu to a plate.
4. Pour the remaining olive oil into the wok, and then add in the garlic. Cook for a minute. Add in the carrots, capsicum, snow peas, and mushrooms. Cook until bright in color and just cooked, about three minutes.
5. Add in the broccoli and cooked chicken/beef/tofu. Reduce heat to low.
6. Whisk the cornstarch into the saved marinade, and then pour into the wok. Bring to a simmer and cook until thick, about five minutes.
Can be served on top of brown rice.
Nutritional Information
Makes 4 serves
Per meal (beef)
Calories: 247
Fat: 9.6
Carb: 7.1
Protein: 32.5
Total (with beef)
Calories: 989
Total Fat: 38.5
Total Carb: 28.5
Total Protein: 129.5
Per meal (Chicken)
Calories: 242
Fat: 8
Carb: 6.7
Protein: 32.5
Total (with Chicken)
Calories: 969
Total Fat: 32
Total Carb: 27
Total Protein: 129
Per meal (with tofu)
Calories: 295
Fat: 16
Carb: 7.5
Protein: 25
Total (with tofu)
Calories: 1182
Total Fat: 67
Total Carb: 30.5
Total Protein: 100