Oven-Broiled Stir-Fry

Ingredients

• 120 ml (½ cup)reduced-sodium soy sauce
• 240 ml (1 cup)chicken stock
• 15 ml (1 tbsp)cornflour
• 15 ml (1 tbsp)honey
• 5 ml (1 tsp)rice vinegar
• 7.5 ml (1½ tsp)ground ginger
• 2 clovesgarlic, grated
• 2chicken breasts, halved lengthways
• 15 ml (1 tbsp)vegetable oil
• 1 small headbroccoli, cut into 6 mm florets
• 1red pepper, sliced into strips
• 1green pepper, sliced into strips
• 600 g (4 cups)cooked rice, to serve

Instructions

1. 1

   Marinate the chicken

   In a large bowl, mix the soy sauce, chicken stock, cornflour, honey, vinegar, ginger and garlic. Add the chicken, cover and refrigerate for at least 1 hour.

2. 2

   Broil chicken and vegetables

   Heat the grill with the rack 15 cm from the heat. Take the chicken out of the marinade and place it on a lightly oiled, rimmed baking tray. Cook for 10 minutes. Turn the chicken, add the broccoli and peppers, and pour 3 tablespoons of the marinade over the vegetables. Cook for another 10 minutes, until the vegetables are tender and the chicken is cooked through. Rest the chicken for 5 minutes, then slice it.

3. 3

   Thicken the sauce

   Meanwhile, pour the remaining marinade into a small saucepan. Cook over a medium heat for 5–6 minutes, until it comes to the boil and thickens. Serve the chicken and vegetables over rice with the sauce on top.

What is oven-broiled stir-fry?

Stir-fry is a broad style of cooking associated with Chinese cuisine, traditionally made by quickly cooking ingredients in a hot wok. This version takes a more hands-off route: the chicken and vegetables cook under the grill, while a soy-based marinade becomes the sauce.

Broccoli and peppers bring colour and different textures, and serving everything over rice makes it a complete meal. The marinade gives the chicken time to take on ginger, garlic and savoury flavour before cooking.

Nutrition and macros by portion

The nutrition label shows one serving as written: 475 calories, 39g protein, 67g carbs, 8g fat.

The rice supplies most of the carbohydrates, while the chicken is the main source of protein. The chicken and vegetable oil contribute fat, and the soy-based sauce contributes much of the sodium. For a more balanced plate, serve a generous share of broccoli and peppers alongside the rice and chicken.

Why marinate the chicken

Marinating time: the chicken needs at least 1 hour in the fridge, so allow for this when planning the 95-minute total. The mixture is both a marinade and the base for the sauce.

Getting the grill ready

Rack position: set it 15 cm from the heat as directed, so the chicken and vegetables cook close to the grill. Lightly oil the rimmed tray to help prevent sticking.

Adding the vegetables

Cut size: make the broccoli florets about 6 mm across and slice the peppers into strips, as in the recipe. Add them only after the chicken has cooked for 10 minutes, then grill everything for a further 10 minutes.

Checking doneness

Chicken: after the second 10-minute cook, check that the thickest part is cooked through. Rest it for 5 minutes before slicing, which also gives you time to finish the sauce.

Vegetables: look for broccoli that is tender and peppers that have softened but still hold their shape.

Finishing the sauce

Boiling the reserved marinade for 5–6 minutes brings it to a boil and thickens it. Stir as it heats, and serve it over the chicken, vegetables and rice.

Serving the meal

Rice: divide the cooked rice among four plates, then top with the sliced chicken and vegetables. Spoon the thickened sauce over the top, or serve it alongside for people to add as they like.

Recipe notes & tips

• Refrigerate the chicken while it marinates, rather than leaving it at room temperature.
• Use a rimmed tray to contain the marinade and juices during grilling.
• Keep the broccoli florets a consistent size so they cook evenly.
• Set aside 3 tablespoons of marinade for the vegetables before cooking the rest into sauce.
• Let the chicken rest for 5 minutes before slicing.
• Stir the sauce as it heats to help it thicken evenly.

Variations

• Swap the vegetables: use sliced courgette or carrot in place of one pepper.
• Add chilli: include sliced fresh chilli with the vegetables for heat.
• Use chicken thighs: cut boneless thighs into similar-sized pieces and check they are cooked through.
• Try brown rice: serve the chicken and vegetables over cooked brown rice.
• Finish with spring onions: scatter sliced spring onions over the plated dish.

Common mistakes to avoid

• Skipping the marinade: give the chicken at least 1 hour in the fridge for the flavours to infuse.
• Crowding the tray: spread the chicken and vegetables out so they grill rather than steam.
• Adding the vegetables too soon: put them on the tray only after the chicken's first 10 minutes.
• Pouring all the marinade over the vegetables: use just 3 tablespoons there and cook the remainder separately as the sauce.
• Slicing straight away: rest the chicken for 5 minutes before cutting.
• Serving undercooked chicken: check that it is cooked through before taking it off the heat.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat until piping hot, in a microwave or in a covered pan with a splash of water; store the rice separately if possible.

Frequently asked questions