How To Prepare Chicken Stir Fry Nz Easy

Posted on

Chicken stir fry is a classic for a reason – it’s quick, easy, endlessly customizable, and absolutely delicious. Here in New Zealand, we love a good stir fry, and with a few clever substitutions, you can create a fantastic Kiwi-inspired version that’s bursting with flavour. This guide will walk you through everything you need to know, from gathering ingredients to whipping up a stir fry masterpiece in your own kitchen.

Ingredients:

Speedy Stir-Fry Recipes To Get Dinner Sorted In A Snap - NZ Herald
Speedy Stir-Fry Recipes To Get Dinner Sorted In A Snap – NZ Herald

Protein:

  • 500g boneless, skinless chicken breast or thigh fillets, thinly sliced (or use diced tofu or tempeh for a vegetarian option)
  • Veggies:
  • 1 red capsicum, sliced
  • 1 green capsicum, sliced
  • 1 large carrot, julienned (thinly sliced into matchsticks)
  • 1 onion, sliced
  • 1 cup broccoli florets
  • ½ cup snow peas, trimmed
  • 1 red chilli (optional), deseeded and thinly sliced (adjust for spice preference)
  • ½ cup baby corn cobs (optional)
  • Handful of fresh mung bean sprouts (optional)
  • Sauce:
  • 3 tbsp soy sauce (use tamari for a gluten-free option)
  • 2 tbsp brown sugar
  • 1 tbsp rice vinegar
  • 1 tbsp oyster sauce (optional, or use a vegetarian substitute)
  • 1 tbsp cornstarch
  • 1 tsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • Other:
  • 2 tbsp vegetable oil for cooking
  • Salt and freshly ground black pepper, to taste
  • Cooked rice or noodles, for serving

  • Optional Extras:

    Chopped cashews or peanuts for garnish

  • Sliced spring onions for garnish
  • Lemon wedges for squeezing over the finished dish
  • A drizzle of sweet chilli sauce for extra kick

  • Directions:

    1. Prepare your ingredients: Slice the chicken, chop the vegetables, whisk together the sauce ingredients in a small bowl, and cook your rice or noodles according to package instructions.
    2. Marinate the chicken: In a bowl, combine the sliced chicken with 1 tablespoon of soy sauce, 1 tablespoon of cornstarch, and a pinch of pepper. Let it marinate for at least 10 minutes while you prepare the vegetables.
    3. Heat the oil in a wok or large frying pan: Aim for medium-high heat. Once hot, add the chicken and cook for 3-4 minutes, stirring frequently, until golden brown and cooked through. Remove the chicken from the pan and set it aside.
    4. Stir-fry the vegetables: Add another tablespoon of oil to the pan (if needed) and toss in the onion, capsicum, and carrot. Stir-fry for 2-3 minutes, or until softened slightly.
    5. Add the remaining vegetables: Increase the heat to high and add the broccoli, snow peas, chilli (if using), and baby corn (if using). Stir-fry for another 2-3 minutes, or until the broccoli florets turn bright green and the snow peas become tender-crisp.
    6. Return the chicken and sauce: Pour the whisked sauce mixture into the pan with the vegetables. Bring to a simmer and cook for 1-2 minutes, stirring constantly, until the sauce thickens slightly. Add the cooked chicken back to the pan and toss to coat.
    7. Garnish and serve: Turn off the heat and stir in the mung bean sprouts (if using). Season with salt and pepper to taste. Serve immediately over cooked rice or noodles and garnish with chopped cashews, spring onions, a squeeze of lemon, or a drizzle of sweet chilli sauce (optional).

    Tips:

    To save time, use pre-chopped vegetables from the supermarket.

  • Don’t overcrowd the pan when stir-frying. Cook the vegetables in batches if necessary. This will ensure they cook evenly and retain their crispness.
  • Adjust the amount of chilli to your spice preference.
  • Feel free to experiment with different vegetables! Some other great options include bok choy, zucchini, mushrooms, or bean sprouts.
  • Want a protein boost? Add cooked shrimp, prawns, or tofu cubes alongside the chicken.

  • Nutrition Facts (Approximate per Serving)

    Calories: 400-500 (depending on ingredients and serving size)

  • Protein: 30-40g
  • Fat: 15-20g
  • Carbs: 30-40g