Chicken and Vegetable Stir-Fry
On the table in 25 minutes, and it takes whatever veg is cheap.
Serves 4 Prep 25 min Ready in 25 min 42g protein
ChickenStir fryAsianOne pan
Plan it this weekIngredients
- Chicken breast fillets600 g
- Long grain rice300 g
- Broccoli300 g
- Carrots200 g
- Capsicum200 g
- Spring onions60 g
- Garlic15 g
- Fresh ginger15 g
- Soy sauce60 ml
- Vegetable oil20 ml
Method
- Start the rice so it is ready when the stir-fry is.
- Slice the chicken thinly. Cut the broccoli into small florets and the carrot and capsicum into thin strips.
- Heat the oil in a wok over high heat and stir-fry the chicken in two batches until golden. Set aside.
- Stir-fry the garlic and ginger for 30 seconds, add the harder vegetables and a splash of water, and cook covered for 3 minutes.
- Return the chicken, add the capsicum, spring onion and soy sauce, and toss for 2 minutes. Serve over the rice.
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Pescatarian
Prawn and Vegetable Stir-Fry
- 600 g Raw peeled prawns instead of Chicken breast fillets
Stir-fry the prawns for 2 to 3 minutes until just pink, set aside, and return them only for the final toss.
Vegetarian
Tofu and Vegetable Stir-Fry
- 440 g Firm tofu instead of Chicken breast fillets
Press the tofu, cut it into cubes and brown it in the hot oil for 6 to 8 minutes before setting it aside.
Vegan
Tofu and Vegetable Stir-Fry
- 440 g Firm tofu instead of Chicken breast fillets
Press the tofu, cut it into cubes and brown it in the hot oil for 6 to 8 minutes before setting it aside.
Gluten-free
- 60 ml Tamari instead of Soy sauce
Swaps are suggestions — check labels if you are cooking for an allergy.
What it costs, and where to buy it
WoolworthsBest choice$14.45
for your meals
$26.53 at the till, incl. $12.08 of food you keep
$1.41 less on the food you use, over the 10 items both stores stock
Coles$15.86
for your meals
$38.12 at the till, incl. $22.26 of food you keep
Aldi$21.80
for your meals
$71.68 at the till, incl. $49.88 of food you keep
$3.61a serve
$3.61 a serve, cheapest at Woolworths
About $14.45 of ingredients used for 4 serves.
$26.53 at Woolworths · all 10 items
WoolworthsBest choice$14.45
no items missing
you'll pay $26.53 · 46% of it spare
Coles$15.86
no items missing · $1.41 more for the same food
you'll pay $38.12 · 58% of it spare
Aldi$21.80
no items missing · $7.35 more for the same food
you'll pay $71.68 · 70% of it spare
Buy at Woolworths$26.53
Chicken breast fillets
$9.50/kg
need 600 g2 × Woolworths RSPCA Approved Chicken Breast Fillet 350 g$3.33closest matchreal special
Woolworths$9.50/kg$3.33·Aldi$10.99/kg$15.17·Coles$11.00/kg$15.40
Long grain rice
$0.18/100g
need 300 gEssentials Woolworths Essentials Long Grain Rice Long Grain 1 kg$1.80
Woolworths$0.18/100g$1.80·Aldi$0.18/100g$3.59·Coles$0.18/100g$1.80
Broccoli
~$5.74/kg
need 300 gFresh Broccoli each 339.72 g$1.95
Woolworths~$5.74/kg$1.95·Coles$6.00/kg$2.04·Aldi~$17.62/kg$5.99
Carrots
~$2.40/kg
need 200 g2 × Woolworths Carrot Fresh each 150 g$0.36
Woolworths~$2.40/kg$0.36·Aldi$1.49/kg$1.49·Coles$2.60/kg$0.44
Capsicum
~$8.43/kg
need 200 gWoolworths Red Capsicum each 234.88 g$1.98
Woolworths~$8.43/kg$1.98·Coles$6.90/kg$1.52·Aldi~$10.60/kg$2.49
Spring onions
$3.00/ea
need 60 gN/a Spring Onion Bunch each$3.00 1 pack assumed, quantity unknown (sold by the item)
Woolworths$3.00/ea$3.00·Aldi$2.69/ea$2.69·Coles$3.00/ea$3.00
Garlic
~$31.33/kg
need 15 gWoolworths Garlic Head each 60.01 g$1.88
Woolworths~$31.33/kg$1.88·Aldi~$16.67/kg$2.99·Coles$33.00/kg$1.98
Fresh ginger
$33.00/kg
need 15 gGinger Fresh 80 g$2.64
Woolworths$33.00/kg$2.64·Coles$53.00/kg$4.20·Aldi~$249.92/kg$29.99
Soy sauce
$0.38/100ml
need 60 mlTiao Hu Soy Sauce 500 ml$1.90closest match
Woolworths$0.38/100ml$1.90·Aldi$0.36/100ml$1.79·Coles$1.00/100ml$2.50
Vegetable oil
$0.53/100ml
need 20 mlWoolworths Vegetable Oil 750 ml$4.00
Woolworths$0.53/100ml$4.00·Aldi$0.27/100ml$5.49·Coles$0.64/100ml$4.80