Chicken, Chard and Courgette Stir Fry - Fertility Food Plan

Chicken, Chard and Courgette Stir Fry with Brown Rice

MAY 15, 2018

chicken stirfry low carb fertility diet

This stir fry has many dimensions of flavor because of the marinade, the earthiness of the brown rice and the toasted sesame seeds on top. Serve the components separately on a platter and everyone will be impressed.

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chicken stirfry low carb fertility diet

Chicken, Chard and Courgette Stir Fry with Brown Rice

  • Author: Rebecca Hyett. Fertility Chef
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 People 1x
  • Category: Dinner
  • Method: Stirfry
  • Cuisine: Asian

Scale

Ingredients

THE STIR FRY

  • 2 chicken breast fillets.
  • 1 ½ tbsp soy sauce.
  • 1 tbsp fish sauce.
  • 1 tbsp honey.
  • 2 tbsp olive oil.
  • Juice of half a lime.
  • 1 red chilli.
  • 3 ½ oz chard
  • 1 large courgette.
  • 5 ½ oz brown rice.
  • Small bunch of coriander.

TO SERVE

  • 1 tbsp toasted sesame seeds

Instructions

  1. Gather all of your ingredients together. Get a medium saucepan on a high heat and get a wok, or large non-stick frying pan, ready. Put the kettle on to boil.
  2. Put the rice in a medium saucepan and pour in the freshly boiled water and a good pinch of salt. Cook according to the packet instructions.
  3. In the meantime, get a large mixing bowl and combine the soy sauce, fish sauce, honey and lime juice. Put aside.
  4. Slice a courgette into 5mm round. Remove the stalk from the chard and finely slice and roughly chop the leaves.
  5. On a separate board cut the chicken up into 2cm chunks.
  6. Put the wok on a medium-high heat. Heat 1 tbsp of the oil and when almost smoking add the chicken and cook until done, about 6 minutes. Remove from the oil. Add the other 1 tbsp of oil and put in the chili, chard stalks, then the courgette and finally the leaves. Cook for 2 to 3 minutes.
  7. Pour in soy sauce mixture and return the chicken to the pan. Roughly chop the coriander and add to the stir fry.
  8. By now the rice should be ready. Drain and serve along with the chicken stir-fry. Sprinkle with the toasted sesame seeds and serve.


Nutrition

  • Fat: 40%
  • Carbohydrates: 32%
  • Protein: 28%

Keywords: chicken stirfry, brown rice, low carb, high protein, fertility diet, fertility foods, low carb diet

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