Anna's Chicken & Vegie Stirfry!

This chicken and vegetable stir fry is proof that healthy eating doesn't have to be hard!! It was thrown together using poached chicken, vegetables and stir fry sauce ingredients I already had in the fridge and cupboard. I'm really loving cauliflower at the moment, it's so versatile and easy to use in cooking but more importantly so good for us  it's low in calories w/ vitamin C, folate, fibre and other antioxidants that may reduce inflammation and protect against cancer and heart disease. 


Makes about 4 serves.


  • 1-2 Tbsp Extra virgin olive oil
  • 2 carrots
  • 1/4 red cabbage
  • 1/4 cauliflower
  • Green beans (about 2 handfuls)
  • Snow peas (1 big handful)
  • Spinach (about 1 cup)
(These vegetables can be substituted for any other vegetables that you have at hand)
  • Quinoa and/or rice. We used a steamed 'heat and eat' quinoa/brown rice mix
  • Grilled chicken breast chopped (100g per person)
  • Sesame seeds

Stir fry sauce:

  • 1 Tbsp soy sauce
  • 1 Tbsp oyster sauce
  • 1 heaped tsp Sambal Oelek
  • 1 tsp minced garlic
  • 1 tsp crushed ginger
  • 1/4 cup water


  • Heat olive oil in fry pan. Grill chopped chicken breast until browned and set aside.  Add chopped carrot, cabbage and cauliflower and begin cooking. After about 3 minutes add green beans and snow peas
  • Mix stir fry sauce ingredients together. Pour sauce mix over vegetables in fry pan, add cooked chicken and stir through
  • Continue cooking vegetables until tender. Add spinach in final stages of cooking
  • Cook quinoa/rice as per instructions
  • Place cooked quinoa/rice onto serving plate and serve vegetables on top with a sprinkle of sesame seeds

Enjoy  :)


Ginny Stevens