Chicken breast: 120g (4 oz, sliced), Broccoli: 100g (1 cup, florets), Bell pepper (red): 80g (1/2 medium, sliced), Snow peas: 50g (1/2 cup), Carrot: 50g (1 medium, julienned), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Soy sauce (low sodium): 15ml (1 tbsp), Oyster sauce: 10ml (2 tsp), Sesame oil: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Cornstarch: 5g (1 tsp), Water: 30ml (2 tbsp), Brown rice: 50g (1/4 cup, dry weight), Green onions: 10g (2 tbsp, chopped), Sesame seeds: 5g (1 tsp)
1. Cook 50g brown rice according to package instructions. 2. In a small bowl, mix 5g cornstarch with 30ml water, then add 15ml soy sauce and 10ml oyster sauce. Set aside. 3. Heat 5ml olive oil in a wok or large skillet over high heat. 4. Add 120g sliced chicken breast and cook until no longer pink, about 3-4 minutes. Remove from wok and set aside. 5. In the same wok, add 5ml sesame oil, 6g minced garlic, and 5g grated ginger. Stir-fry for 30 seconds. 6. Add 50g julienned carrot and stir-fry for 1 minute. 7. Add 100g broccoli florets, 80g sliced bell pepper, and 50g snow peas. Stir-fry for 3-4 minutes until vegetables are tender-crisp. 8. Return the chicken to the wok. 9. Pour the sauce over the chicken and vegetables, and stir until the sauce thickens, about 1-2 minutes. 10. Serve over brown rice, garnished with 10g chopped green onions and 5g sesame seeds.
