This dish has a good balance of proteins and not a lot of fat. I'm also delighted to see green vegetables included in the dish as they are essential to every day health.

Ingredients - Serves 2 Adults

For the chicken

• 2 skinless chicken breasts, trimmed and cut into strips
• 1 clove garlic, crushed and finely sliced
• 3 – 4 florets broccoli, sliced
• 2 spring onions, chopped
• Handful of fresh coriander, roughly chopped
• 1 tablespoon of vegetable oil
• Lime wedges for garnish

For the sauce:

• 3 red chillies, de-seeded and finely diced
• 1 spring onion, finely chopped
• ¼ teaspoon of dried chilli flakes
• ¼ teaspoon of salt
• 2 tablespoons of sugar
• 50 ml rice wine vinegar OR white wine vinegar
• 150 ml / 5 fl oz. of chicken stock
• Juice of half a lime

For the rice:

• 240g / 8oz. of basmati rice
• 600ml / 1 pint of boiling water
• pinch salt

Method

For the sauce:

1. Place all of the sauce ingredients in a saucepan and bring to the boil
2. Reduce heat and simmer until the liquid has reduced by half and has a light syrupy consistency

For the chicken:

1. Heat the oil in a hot wok / deep pan
2. Add the chicken and stir fry for 2 to 3 minutes until almost cooked
3. Reduce the heat to medium and add the garlic and broccoli, continuing to stir so the garlic doesn't burn (if the contents become a little dry add a teaspoon of cold water to the wok)
4. When the chicken is cooked  – check by slicing through a piece to see that there is no pinkness in the centre -  add the cooked sauce and warm through for a minute or so until the contents of the wok are nicely coated with the sauce

 

For the boiled rice:

1. Place rice in a sieve and rinse with cold water
2. Bring the water to the boil and add the rice the pot
3. Stir once, cover saucepan tightly and reduce heat to lowest setting
4. Simmer for approx 12 minutes (do not remove the lid during this time)
5. Drain rice in sieve to remove any excess water
6. Refrigerate once cooled

For the fried rice:

1. Heat a pan on a high heat
2. Add a little vegetable oil
3. Add the cold boiled rice (as above) and heat through, stirring all the while
4. Add 2 roughly chopped spring onions
5. Season with a little soy sauce
6. Stir fry until the rice is nicely coated
7. Serve with the chicken as above

Learn how to cook this recipe in 60 seconds

Serving Suggestions

Try serving with boiled rice instead, add crushed cardamon pods and a little tumeric to the boiling water when adding the rice for an authentic flavour 

About this Recipe

This recipe was taken from the Take on the Take Away series on RTE 1.

Serves 2 Adults
Preparation Time 15 Minutes
Cooking Time 60 Minutes
Utensils Needed Chopping Board, Chopping Knife, Saucepan, Sieve, Wok, Wooden Spoon, Whisk

Nutrition Information
Typical Values	Per 100g	Per Portion (g)
Energy	Kj	Kj
	Kcal	Kcal
Fat	g	g
(of which saturates)	g	g
Carbohydrate	g	g
(of which sugars)	g	g
Fibre	g	g
Protein	g	g
Salt	g	g

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