Chicken and broccoli stir fry.

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You’ve got to love chicken! With about 26g of protein per 100g breast, it’s a popular choice for those looking to gain or repair muscle. The meat tastes nice with a lot of different flavours, making it very versatile on a plate. In this recipe we will be adding it to a stir fry alongside some broccoli and flavourings to create a tasty little meal.

Serves 1

Ingredients:

  • 1 chicken breast (150 grams) cut into bite size chunks
  • 1 spray of Fry Light or equivalent
  • 1 small onion, diced
  • 2 large garlic cloves, diced
  • 1 tablespoon of ginger, diced or in powder form
  • 1 tablespoon of soy sauce
  • 1 teaspoon of sesame oil
  • 2 teaspoons of rice wine vinegar
  • 2 teaspoons of your favourite hot sauce (optional)
  • 1 broccoli (120 grams) cut into small florets

Directions:

  • Heat a large pan, then spray in Fry Light oil
  • Add the onions and garlic, cook until translucent
  • Add chicken and ginger, cook until slightly browned (about 1min)
  • Add soy sauce, sesame oil, rice wine vinegar and hot sauce
  • Complete cooking until chicken is fully cooked
  • Add broccoli and stir in 2 tablespoons of water
  • Cover the pan with a lid to let broccoli steam until tender (about 1min)
  • Serve

Have you tried this recipe yet? Let us know what you thought in the comments below!

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About Author

As a physical education graduate and qualified personal trainer, Mathew is very knowledgable when it comes to fitness. Outdoor training is a personal favourite of Mathew's but he also has a high degree of gym based experience. Location: Carlisle

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