Tuesday, 28 January 2014

CHICKEN AND CHILLI STIR FRY TUESDAY 28th JAN

Place black rice in a saucepan or steamer  of boiling water till water is absorbed and rice is tender.

Meanwhile  combine 1 tbs  vinegar ,1 tbs  honey 2 tsp  soy sauce , 1 tsp  sambal oelek  and  2 fat cloves of sliced garlic in a bowl and set aside.

Heat a glug of oil in a pan over a med heat ....add  400gm of skinless chicken breast  sliced on the diagonal for a couple of minutes  or until the chicken is just cooked .
Transfer to a plate and set aside

In the same pan add another glug of oil and add a med sized head of broccoli cut into florets ..2 red onions cut in slivers . 1. red capsicum cut into short strips  1. red bullet chilli sliced with seeds

...heat over a high heat for 2 mins or till slightly softened .

Now add the chicken to the vegetable mix until the chicken is heated through...add vinegar mix and gently mix through or until vegetables are tender but not soft .

Plate up on a serving  bowl over the black rice bed  and garnish with torn coriander leaves .

This recipe was taken from Better Homes and Garden..magazine ..diabetic living... issue 48 ..
Nov/ Dec 2013

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