Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 200g easy-cook white or brown rice
- 1 tablespoon vegetable oil
- 4 spring onions, trimmed and finely chopped
- 1 pepper, any colour, deseeded and finely chopped
- 1 carrot, cut into thin strips
- 1 courgette, cut into thin strips
- 1 celery stick, thinly sliced
- 150g broccoli, broken into small florets
- 300g frozen Quorn chicken-style pieces
- 1 pinch Chinese 5-spice powder
- 1 teaspoon reduced-salt soy sauce
- 1 tablespoon sweet chilli sauce
- 1 pinch ground black pepper
Directions
Put the rice on to cook in a large saucepan of simmering water. Brown rice will take 30 to 35 minutes to cook; white rice will take 12 minutes.
When the rice has about 8 minutes left to cook, heat the vegetable oil in a wok or large frying pan over a high heat.
Add the vegetables and frozen Quorn pieces. Stir-fry for 6 to 7 minutes, until the vegetables are cooked but still crunchy. Information: With any stir-fry, it's important to cut the vegetables into even-sized pieces so that they cook in the same amount of time.
Add the Chinese 5-spice powder, soy sauce and sweet chilli sauce (if using) to the stir-fry. Season with some pepper and stir well. Share between 4 plates or bowls.
Drain the rice and serve with the stir-fry.