Sticky Soy Chicken Stir Fry

Sticky Soy Chicken Stir Fry

Sticky Soy Chicken Stir Fry

Serves: 4

Ingredients

Crispy Chicken

  • 500g chicken thigh fillets, cut into bite-sized pieces
  • 50g cornstarch
  • 2 tbsp Chinese cooking wine
  • 1 tbsp olive oil

Stir-Fry Sauce

  • ½ spring onion, finely diced
  • 2 garlic cloves, minced
  • 1 red chilli, optional
  • 1 red capsicum, sliced
  • 1 cup broccoli florets, boiled
  • 1 tbsp honey
  • 2 tbsp light soy sauce
  • 1 tsp fish sauce
  • 2 tbsp sweet chilli sauce
  • Juice of ½ lime
  • 60ml water
  • 1 tbsp cornstarch

To Serve

4 cups cooked low carb rice

1 tbsp sesame seeds

Method

  1. In a mixing bowl, add chicken, rice wine and cornstarch. Toss to evenly coat. 
  2. Heat 1 tbsp oil in a large skillet. 
  3. Fry the chicken in batches until golden and crispy. Transfer to a plate and set aside. 
  4. To make the sauce, whisk together soy sauce, fish sauce, sweet chilli sauce, honey, lime juice, water, and cornstarch.
  5. In the same skillet, sauté the onion, garlic, chilli, and red capsicum  for 2–3 minutes.
  6. Pour in the sauce and cook until thickened.
  7. Return the crispy chicken and broccoli to the pan and toss until evenly coated.
  8. Serve over cooked rice and garnish with sesame seeds.

 

Meal prep tips

Fridge: Store in airtight containers for 3–4 days.

Freezer: The cooked chicken and stir-fry sauce can be frozen for around 2–3 months for best quality. Low-carb rice should be checked against the specific product's freezing instructions.

Best meal-prep method: Keep the rice and chicken separate if possible. Reheat the chicken in an air fryer or oven to help restore some crispness, then serve with reheated rice and sauce.

For maximum crispiness: The cornstarch coating will soften considerably when mixed with the sauce and refrigerated. For meal prep, keep the sauce separate and add it after reheating the chicken.

Macros per serve 

Calories 460 kcal

Protein 26g

Carbohydrates 44g

Fat 20g

Fibre 4g

Sugars 9g

Health benefits

Chicken thigh provides high-quality protein to support muscle maintenance and recovery. It also provides B vitamins, selenium and zinc.

Broccoli a nutrient-dense source of fibre, vitamin C, vitamin K and folate. Increasing the broccoli would add more volume and fibre with relatively few calories.

Red capsicum very high in vitamin C and provides carotenoids and antioxidants.

Garlic contains sulphur-containing compounds and antioxidant plant compounds.

Chilli adds flavour with minimal calories. Chilli also provides capsaicin and antioxidant compounds.

Lime provides vitamin C and acidity that helps brighten the dish without needing additional oil.

Sesame seeds provide unsaturated fats, fibre and minerals including calcium, magnesium and iron, although the quantity used here is small.

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