Food Dudes Recipes

Easy Chicken Stir Fry

Serves
2 Adults and 4 children or
4 Adults
Prep time
10-15 minutes
Cooking time
15 minutes

For this quick Chicken Stir Fry you need the following equipment Chopping Board, Sharp Knife, Large Frying Pan, Plate, Tablespoon and Large Spoon (wooden spoon or other)

Main Ingredients

  • 4 chicken breasts
  • 2 tablespoons olive oil
  • 1 garlic clove, peeled and crushed
  • 1 red onion, peeled and finely chopped
  • 400g fresh vegetables e.g. carrot, broccoli, peppers, mushroom, sugar snap peas and courgette
  • 4cm piece of fresh ginger, finely chopped (optional)
  • 2 tablespoons soy sauce
  • A few drops of sesame oil(optional)
  • Salt and black pepper
  • Handful of choppedcoriander (optional)

Method

  1. Heat large frying pan (or wok) until really hot, add a tablespoon of oil.
  2. Stir-fry the chicken for 4-5 minutes until golden. When cooked, remove to a plate.
  3. Reheat the pan or wok and add the remaining oil.
  4. Add in the garlic, vegetables and ginger (if using) and stir-fry for a couple of minutes until they just begin to soften.
  5. Add back in the chicken, the soy sauce, a splash of water, sesame oil (if using) and some black pepper.
  6. Continue to stir-fry for a couple of minutes. Taste for seasoning.
  7. Sprinkle over the coriander (if using) and serve with noodles, boiled rice or spicy wedges.

Top Tip

It is important to eat a rainbow of fruit and vegetables every day. Why not make this stir fry even more colourful by adding in some more of your favourite vegetables such as peas and sweetcorn?

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Easy Chicken Stir Fry ×

Main Ingredients

  • 4 chicken breasts
  • 2 tablespoons olive oil
  • 1 garlic clove, peeled and crushed
  • 1 red onion, peeled and finely chopped
  • 400g fresh vegetables e.g. carrot, broccoli, peppers, mushroom, sugar snap peas and courgette
  • 4cm piece of fresh ginger, finely chopped (optional)
  • 2 tablespoons soy sauce
  • A few drops of sesame oil(optional)
  • Salt and black pepper
  • Handful of choppedcoriander (optional)

Method

  1. Heat large frying pan (or wok) until really hot, add a tablespoon of oil.
  2. Stir-fry the chicken for 4-5 minutes until golden. When cooked, remove to a plate.
  3. Reheat the pan or wok and add the remaining oil.
  4. Add in the garlic, vegetables and ginger (if using) and stir-fry for a couple of minutes until they just begin to soften.
  5. Add back in the chicken, the soy sauce, a splash of water, sesame oil (if using) and some black pepper.
  6. Continue to stir-fry for a couple of minutes. Taste for seasoning.
  7. Sprinkle over the coriander (if using) and serve with noodles, boiled rice or spicy wedges.

The Food Dudes Healthy Eating Programme is managed by Bord Bia in Ireland and is funded by the Department of Agriculture, Food and the Marine with support from the European Union under the School Fruit and Vegetables Scheme. The programme was first developed by the Food Activity Research Unit, School of Psychology at Bangor University, Wales. Copyright © 2004 © 2009 © 2013 Bangor University. University.