Ingredients

  • 1 large orange
  • 2 teaspoons runny honey
  • 2 teaspoons light soy sauce
  • 1 tablespoon light olive oil
  • ½ butternut squash cut lengthways, peeled, seeded and cut into ½ cm slices
  • 2 onions, sliced
  • 1 large head broccoli, cut into small florets
  • 2 garlic cloves, finely chopped or minced
  • 2cm piece fresh ginger, finely chopped
  • 1 small green chilli, deseeded and diced
  • 3 boneless skinless chicken breasts at 130g each, cut into 2cm wide strips
  • 1 large yellow or red pepper, seeded and cut into thin strips
  • Freshly ground black pepper to taste

Method

  1. 1 Using a small sharp knife, cut the peel and white pith away from the orange and, holding the fruit over a bowl, slice out the segments, collecting them and any juice into the bowl. Stir in the honey and soy sauce. Set aside.
  2. 2 Heat half the oil in a large non-stick wok or frying pan, add the finely sliced butternut squash, onions and broccoli, stir-fry over a high heat for 3-4 minutes. Mix in the garlic, ginger and chilli for the last minute then transfer everything onto a plate.
  3. 3 Now toss the chicken and remaining oil into the hot pan and stir-fry for 2-3 minutes or until coloured all over.
  4. 4 Reduce the heat to medium and return the vegetables to the pan together with the pepper slices, orange segments and honey mix. Stir-fry for a further 2-3 minutes or until the chicken is cooked through and the vegetables just tender yet still retaining some crunch.

Nutritional Details

Each serving provides
  • Energy 1365kj 326kcal 16%
  • Fat 6.9g 10%
  • Saturates 1.3g 7%
  • Sugars 23.0g 26%
  • Salt 0.5g 8%

% of the Reference Intakes

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