Ingredients

  • 200g firm tofu or chicken breast Lean protein, adaptable
  • 150g brown rice (cooked weight 300g) Complex carbs, fibre
  • 1 red capsicum, sliced Vitamin C, colour
  • 1 cup broccoli florets Cruciferous, calcium
  • 1 medium carrot, julienned Beta-carotene, crunch
  • 100g snow peas Low-calorie bulk, vitamins
  • 2 cloves garlic, minced Allicin, flavour
  • 1 tbsp fresh ginger, grated Anti-inflammatory
  • 2 tbsp tamari or low-sodium soy sauce Umami, sodium
  • 1 tbsp sesame oil Healthy fats, flavour
  • 1 tsp sesame seeds Calcium, garnish
  • Spring onions, sliced Fresh finish

Method

  1. Cook brown rice according to package instructions. Set aside and keep warm. This can be done in advance for faster meal prep.
  2. Prepare protein: if using tofu, press for 10 minutes to remove excess moisture, then cube. If using chicken, dice into bite-sized pieces and season with salt and pepper.
  3. Prepare all vegetables: slice capsicum, cut broccoli into small florets, julienne carrot, trim snow peas. Having everything ready ensures quick, even cooking.
  4. Heat a large wok or deep frying pan over high heat. Add 1 tsp sesame oil. When shimmering, add protein. Cook without moving for 2 minutes to develop colour, then stir-fry until cooked through (chicken: 75°C internal temp). Remove and set aside.
  5. Add remaining sesame oil to wok. Add garlic and ginger, stir-fry for 30 seconds until fragrant but not burnt.
  6. Add harder vegetables first (carrot, broccoli). Stir-fry for 2-3 minutes. Add capsicum and snow peas. Stir-fry for another 2 minutes. Vegetables should be tender-crisp, not soft.
  7. Return protein to wok. Add tamari and toss to combine. Cook for 1 minute to heat through and coat everything in sauce.
  8. Serve immediately over brown rice. Garnish with sesame seeds and spring onions. Consume whilst hot for optimal texture and flavour.