Stir-Fried Chicken with Soy Sauce

1. 1 Chicken breast filletpack 800 g ≈ $7.23 150 g
2. 2 Long-grain ricepack 800 g ≈ $1.94 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, add 140 ml water, bring to a boil, then simmer covered on low heat for 15 minutes until tender.

2. Slice the chicken¹ into thin strips, toss with cornstarch and half the soy sauce, and let marinate for 5 minutes. Cut carrots⁵ and bell³ peppers into strips, snap green⁴ beans into 3-cm pieces, and mince the garlic⁶.

3. Heat a wok or skillet over high heat with oil, then stir-fry the chicken¹ for 4–5 minutes until golden-edged; remove and set aside.

4. In the same pan, stir-fry the carrots⁵ and green⁴ beans for 4 minutes, then add the bell³ peppers and cook another 2 minutes, stirring constantly.

5. Return the chicken¹ to the pan, add the garlic⁶, chili flakes, and remaining soy sauce. Cook over medium heat for 2–3 minutes until the chicken is opaque and the sauce thickens.

6. Serve over the steamed rice.

In short

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