This is an excellent stir-fry that could be on the table in less than half an hour making it a perfect mid-week meal for all the family. You could replace the chicken with pork fillet. Pak choy is a green vegetable that is now grown in Ireland, but spinach would also work well as does the broccoli. An even speedier version is to use a bag of frozen mixed stir-fry veg!
Typical nutritional content (per portion)
Finely grated rind and juice of 2 oranges or 100ml (3 ½floz) pure unsweetened orange juice
1 teaspoon light brown sugar
2 tablespoons light soy sauce
2 teaspoons garlic paste or 2 garlic cloves, finely chopped
1 tablespoon vegetable oil
2 x 100g (4oz) skinless chicken fillets, diced
1 red chilli, finely sliced into rings, optional
2 spring onions, finely sliced
1 small head of broccoli, cut into florets or 2 pak choy, roughly chopped
2 handfuls bean sprouts (optional)
Mix together the orange rind, if using, and juice in a small bowl with the brown sugar, soy sauce and garlic.
Heat a wok or large frying pan until very hot, then add the oil and swirl up the sides. Tip in the chicken and chilli, if using, and stir-fry for 2 – 3 minutes or until the chicken is just tender and lightly golden.
Add the spring onions to the chicken mixture and stir-fry for another minute or so. Pour in the orange mixture and continue to stir-fry for another 2 – 3 minutes.
Add the broccoli or pak choy to the chicken and orange mixture, with the bean sprouts, if using, and cook for another minute, tossing occasionally until everything is combined.
Serve the chicken stir-fry in bowls with brown rice.
