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Express Chinese BBQ Chicken Stir-Fry
High Protein
Express Chinese BBQ Chicken Stir-Fry

with Pre-Prepped Veg & Rapid Rice

5 min
Difficulty: 1/3
Chinese

With a luscious BBQ-spiked sauce and a smattering of crispy shallots to finish the dish, this veggie-loaded meal has all the delicious flavours of takeaway, except that it's so much better! *This recipe is under 650kcal per serving.*

Allergens

May contain traces of allergens
Molluscs
Wheat
Gluten
Soy
Eggs

Utensils

Large Non-Stick Pan

Tags

Quick
High Protein
Easy
Prepped in 10
Super Quick
Pan-asian-plates
Noodle-stir-fry
Ingredients
Asian BBQ Seasoning

Asian BBQ Seasoning

1 sachet

Chicken Tenderloins

Chicken Tenderloins

330 g

Crispy Shallots

Crispy Shallots

1 sachet

Oyster sauce

Oyster sauce

1 packet

Microwavable Basmati Rice

Microwavable Basmati Rice

1 packet

Baby spinach leaves

Baby spinach leaves

1 packet

Broccoli

Broccoli

1 packet

Olive oil

Olive oil

1 drizzle

Brown sugar

Brown sugar

0.5 tbs

Water

Water

0.25 cup

Preparation
1
Cook the veggies

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook 
broccoli florets, tossing until tender, 6-7 minutes. 
• In the last 2 minutes of cooking time, add baby spinach leaves and cook until 
just wilted, 1-2 minutes.
TIP: Add a dash of water to the pan to help speed up the cooking process. 

2
Get prepped

• Meanwhile, in a small bowl, combine oyster sauce, the brown sugar and water.
• Cut chicken tenderloins into 2cm chunks.
• In a medium bowl, combine chicken, Asian BBQ seasoning and a drizzle of  
olive oil. 
Little cooks: Take charge by tossing the chicken with the seasoning!

3
Cook the chicken & bring it all together

• Return frying pan to high heat with a drizzle of olive oil. When oil is hot, add 
chicken and cook, tossing occasionally, until browned and cooked through,  
5-6 minutes.
• Return cooked veggies to pan, then stir in oyster sauce mixture and cook, until 
slightly thickened, 1-2 minutes. Season with pepper.
• Microwave basmati rice until steaming, 2-3 minutes. 
TIP: Chicken is cooked through when it is no longer pink inside.  

4
Finish & serve

• Divide rice between bowls.
• Top with Chinese BBQ chicken stir-fry. 
• Sprinkle over crispy shallots to serve. Enjoy! 
Little cooks: Add the finishing touch by sprinkling over the crispy shallots!

Nutrition per serving

2250

kJ

Energy (kJ)

537

kcal

Calories

18.1

g

Fat

4.9

g

of which saturates

56.4

g

Carbohydrate

13

g

of which sugars

5.1

g

Dietary Fibre

45.2

g

Protein

0

mg

Cholesterol

1750

mg

Sodium

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