QUICK FACTS
PREPARATION TIME
5 min (for 4 serves)
COOKING TIME
15 min (for 4 serves)
DINNER
Rice
SUMMARY
Mongolian inspired, easy to prepare healthy meal with only 258 kcalories per serve. A combination of chicken, bean sprouts, vegetable strips and rice. This recipe is low in fat and GI, rich in fiber and all the essential nutrients!
INGREDIENTS
200 g
Basmati Rice, boiled
0.75 fillet (110 g)
Grilled Chicken Breast, lean, boneless, cut into strips
25 g
Green Peas, boiled
0.25 cup (29 g)
Carrot, cut into strips
0.25 cup (24 g)
Cabbage, shredded
50 g
Bean Sprouts
10 g
Onion, chopped
1.50 clove (5 g)
Garlic, chopped
1 g
Sea Salt
1 g
Black Pepper, ground
1.00 tablespoon (24 g)
Oyster Sauce
1.00 tablespoon (21 g)
Chili Sauce
3 g
Olive Oil
0.13 cup (13 g)
Spring Onion, chopped
METHOD
1. Heat oil in a large skillet to a medium-high.
2. Saute onion and garlic until onion becomes translucent.
3. Add in chicken, bean sprouts, peas, carrots and cabbage, cook for 5 minutes.
4. Then add rice, oyster sauce and chili sauce. Season with salt and pepper. Cook for another 10 minutes.
5. Serve in a platter, top with chopped spring onions.
NUTRITIONAL PANEL
Per Serve
Energy:
1,080.5 kJ (258.2 kcal)
Protein:
21.1 g
Total Fat:
3.2 g
-Saturated:
0.7 g
-Mono-Unsaturated:
1.6 g
-Poly-Unsaturated:
0.7 g
Total Carbs:
33.6 g
-Complex Carbs:
27.9 g
-Sugar:
5.7 g
Fibre:
3.6 g
Water:
191.4 mL
Alcohol:
0.0 g
Cholesterol:
44.3 mg
