Chicken with Vegetables in Soy Sauce

1. 1 Chicken breast filletpack 800 g ≈ $7.36 150 g
2. 2 Long-grain ricepack 800 g ≈ $1.96 70 g
3. 3 Bell peppers≈ $6.00 per kg 80 g
4. 4 Green beans (frozen)pack 400 g ≈ $1.70 80 g
5. 5 Carrots≈ $1.50 per kg 40 g
6. 6 Garlic≈ $10.00 per kg 3 g
7. 7 Soy sauce 20 ml
8. 8 Sunflower oil 10 ml
9. 9 Starch 3 g
10. 10 Chili flakes to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the rice in cold water until it runs clear, then set it to boil in clean water over medium heat; bring to a boil and cook until done; cut the chicken¹ into julienne strips about 0.8 cm wide and 5 cm long²; cut the carrot⁵ into thin strips about 0.5 cm wide, 4–5 cm long; cut the green⁴ beans into 3 cm pieces; cut the pepper into strips about 1 cm wide; finely chop the garlic⁶; peel and finely chop the chili.

2. Dredge the chicken¹ in cornstarch and mix with half of the soy sauce; let marinate for 5 minutes. Heat the pan over high heat.

3. Fry the chicken¹ over high heat for 4 minutes until the edges are browned, stirring as it cooks; remove the chicken from the pan and set aside.

4. In the same pan, fry the green⁴ beans and carrot⁵ over high heat for 4 minutes until slightly crisp; add the pepper and continue frying 2 minutes, stirring.

5. Return the chicken¹ to the pan, add the garlic⁶, the second half of the soy sauce and chili; stir over medium heat for 1 minute, until the garlic is fragrant and the sauce slightly thickens.

6. Continue cooking over medium heat for 2–3 minutes more, until the chicken¹ is fully cooked and the vegetables are tender, and the sauce becomes shinier and slightly sticky; remove from heat and let stand for 1–2 minutes.

7. Serve with cooked rice; garnish with greens⁴ if desired. You can cook the rice in advance and store it in the fridge until serving.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.