Low-Sugar – Speedy stir-fried chicken with broccoli


Speedy stir-fried chicken with broccoli & brown rice

This no sugar free meal is ideal for after exercise when you need a good-sized portion of healthy carbs and some muscle-building protein. Stir fries are tasty, versatile, healthy and quick – the perfect evening meal. This recipe uses some terrific tasting ingredients and is almost as easy to make as opening a jar of pre-made stir fry sauce; most of which have a ton of added sugar. Feel free to cut some of the carbs by replacing the rice with grated, lightly cooked, cauliflower and, for vegetarians, replace the chicken with your favorite meat alternative. Fish works great.

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100 grams trimmed broccoli florets
1 small chicken breast (approx. 3 oz./90 g), diced
5 grams raw ginger, cut into shreds
1 garlic clove cut into shreds
1 small red onion, sliced
1 roasted red pepper, from a jar, cut into cubes
1 teaspoon olive oil
½ teaspoon mild chili powder
1 tablespoon reduced-salt soy sauce
250g pack pre-cooked brown rice – no added sugar


Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for four minutes.

Meanwhile, heat the olive oil in a non-stick wok and stir-fry the ginger, garlic, and onion for two minutes. Add the mild chili powder and stir briefly. Add the chicken and stir-fry for two minutes more.

Drain the broccoli and reserve the water – you’ll need it shortly. Tip the broccoli into the wok with the soy, red pepper, and four tablespoons of broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

More sugar free recipes are available here, to inspire you on your no sugar diet journey.

Nutritional breakdown

Calories 448
Fat 9 grams
Carbohydrate 56 grams
Sugar 4.3 grams
Protein 33 grams
Fiber 6 grams


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