Low-Sodium Chicken and Vegetable Stir-Fry

Ingredients

• 600 gboneless skinless chicken breast
• 300 gbroccoli florets
• 150 gsnap peas
• 2medium carrots
• 1red bell pepper
• 2½ tbspfresh ginger, grated
• 3cloves garlic
• 1orange, juice and zest
• 1 tbsprice vinegar
• 1¾ tsplow-sodium soy sauce
• 1 tsptoasted sesame oil
• 3 tspcornstarch
• 1 tbspcanola or avocado oil
• 200 gdry brown rice

Method

1. Rinse the brown rice and cook it in 500 ml (2 cups) of water: bring to a boil over high heat, cover, simmer on low for 30 minutes and rest 10 minutes.

   30 min timer

2. Zest the orange, then squeeze its juice. Whisk the juice and zest with the rice vinegar, soy sauce, sesame oil and cornstarch.

3. Slice the chicken thinly and cut the vegetables into bite-sized pieces.

4. Heat the oil in a wok or large skillet over high heat. Stir-fry the chicken for about 5 minutes, until golden and 74°C (165°F) inside.

   5 min timer

5. Add the broccoli, snap peas, carrot, pepper, ginger and garlic and stir-fry for 3 minutes until tender-crisp. Add a splash of water if the pan is dry.

   3 min timer

6. Stir the sauce, pour it in and toss for 1 minute until glossy.

   1 min timer

7. Serve the stir-fry over the brown rice with any extra sauce from the pan.

Storing and reheating

Keeps 3 days.