Simple vegetable stir-fry with broccoli and brown rice

Jun 04, 2021
A delicious stir-fry ready to eat in less than 30 minutes. Source: Getty Images

Renowned chef Jamie Oliver was onto something! I love a meal you can throw together and serve in 30 minutes or less, and this vegetarian stir-fry with broccoli and brown rice is one such meal. Now don’t curl your lip at how healthy it sounds — there is plenty of flavour! If you’re desperate for some meat, you can always add some chicken strips, but personally I found this vegetable dinner hit the spot on its own.

Serves 2

Ingredients

  • 200g broccoli florets
  • 2 tsp olive oil
  • 15g ginger, cut into shreds
  • 2 garlic cloves, cut into shreds
  • 1 red onion, sliced
  • 1 tsp mild chilli powder
  • 1/2 x 300g pack Quorn chicken-style pieces, diced (or 150g real chicken)
  • 1 tbsp reduced salt soy sauce
  • 1 tbsp honey
  • 1 chargrilled red capsicum, from a jar, cut into cubes
  • 250g pack pre-cooked brown rice

Method

  1. In a medium pan, pour boiling water over broccoli then boil for 4 minutes.
  2. Heat olive oil in a non-stick wok and stir-fry ginger, garlic and onion for 2 minutes. Add chilli powder and stir briefly.
  3. Add chicken-style pieces and stir-fry for 2 minutes more. Drain broccoli and reserve the water. Tip broccoli into wok with soy, honey, capsicum and 4 tablespoons of broccoli water, then cook until heated through.
  4. Heat rice according to packet instructions and serve with stir-fry.

 

 

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