Chicken and Vegetable Stir-Fry with Cauliflower Rice

• 80 g raw Broccoli florets (2.8 oz raw)
• 80 g raw Red bell pepper (2.8 oz raw)
• 50 g raw Carrot (1.8 oz raw)
• 6 g (2 cloves) Garlic
• 6 g raw Fresh ginger (0.2 oz raw)
• 15 g raw (1 scallion) Scallion
• 180 g raw Chicken breast (6.3 oz raw)
• 6 g Cornstarch (¾ tbsp)
• 20 g Soy sauce (1¼ tbsp)
• 45 g (3 tbsp) Water
• 5 g Vegetable oil (1 tsp)
• 250 g raw Cauliflower, riced (8.8 oz raw)
• 3 g Toasted sesame oil (⅔ tsp)

You'll need: Wok or large frying pan, Small bowl, Grater or food processor, Plate, Cutting board and knife, Instant-read thermometer.

Method

1. Cut the vegetables, then the chicken

   Cut the broccoli into small florets, slice the pepper and carrot thinly, and finely chop the garlic, ginger and scallion. Grate the cauliflower into rice-size pieces. Then slice the chicken into thin strips and toss with half the cornstarch. Then scrub the board, knife and your hands with soap before you touch anything else. Stir the soy sauce, water and the rest of the cornstarch in the small bowl.

   Thin strips cook in 3 minutes and stay tender. Thick chunks take longer and dry out.

2. Stir-fry the chicken

   Heat half the vegetable oil in the wok over high heat until it shimmers. Stir-fry the chicken for 3–4 minutes, until golden and 74°C (165°F) inside. Tip it onto the plate.

   Spread the strips out and leave them for 30 seconds before stirring, so they brown.

3. Stir-fry the vegetables and sauce

   Add the rest of the oil and stir-fry the broccoli, pepper and carrot for 3 minutes, until crisp-tender. Add the garlic and ginger for 30 seconds, pour in the sauce and let it bubble for 1 minute until glossy, then toss the chicken back in.

   Stir the sauce right before pouring. The cornstarch settles at the bottom.

4. Fry the cauliflower rice

   Spoon the stir-fry into a bowl. Add the cauliflower and sesame oil to the hot wok and fry for 3 minutes, until hot and just tender. Serve the stir-fry over it with the scallion on top.

   Don't cover the cauliflower. Covered, it steams and goes mushy.

Swaps

• Cauliflower, riced → Cooked white rice, 150 gThe classic; about 150 kcal more.
• Soy sauce → Tamari, same amountGluten-free; the same salty depth.