Chicken and brown rice stir-fry

By admin
26 November 2013

Serves 4

Brown rice is affordable, is high in fibre and makes you feel full for longer.

500 ml (2 cups) raw brown rice

1 onion, sliced

15 ml (1 tablespoon) oil

3 chicken breasts (without skin), thinly sliced

1 red pepper, sliced into strips

6 baby marrows, sliced

30 ml (2 tablespoons) Worcestershire sauce

5 ml (1 teaspoons) dried chillies

salt and pepper, to taste

Cook the rice in plenty of boiling salted water until just tender. Drain and rinse. Set aside. In a large pot, fry the onion in the oil until soft. Add the chicken and fry until cooked (about 8 to 10 minutes). Add the red pepper and fry for one minute. Add the baby marrows and fry for one minute. Add the Worcestershire sauce, chillies and cooked rice, and continue cooking for five minutes. Season well with salt and pepper, and serve.