Sweet Chilli Chicken: a lighter home recipe with a clear finish · NZ

What changes—and what stays

From a restaurant serving with unmeasured oil and sides often reaches 600–800 kcal to 420 calories

Sweet Chilli Chicken: Stir-fry chicken breast strips in a hot wok until cooked through. Remove chicken. Stir-fry sliced onion, red capsicum, and broccoli florets until tender-crisp. Return chicken to the wok. Add sweet chilli sauce, low-sodium soy sauce, and minced garlic. Toss everything together quickly to combine and heat through. 60ml sweet chilli sauce; 2 cloves minced garlic. Sweet Chilli Chicken: sliced onion · broccoli florets · sweet chilli sauce · low-sodium soy sauce · minced garlic. The chicken is opaque and tender, the vegetables are vibrant and crisp-tender, and the sweet chilli sauce evenly glazes the ingredients without excess liquid.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 300gchicken breast
• 150gbrown rice
• 1red capsicum
• 1 mediumsliced onion
• 100gbroccoli florets
• 60mlsweet chilli sauce
• 2 tbsplow-sodium soy sauce
• 2 clovesminced garlic

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare the measured ingredients

Sweet Chilli Chicken — chicken breast · brown rice. Prepare chicken breast, brown rice, and red capsicum in the listed amounts. Keep wet components separate and cut pieces for their different cooking times.

Look for: Sweet Chilli Chicken — chicken breast · brown rice · red capsicum. chicken breast, brown rice, and red capsicum are evenly prepared and accurately measured, with no unintended water left in the preparation bowl.

2

Step 2 · follow the visible cue

Build the defining flavour

Sweet Chilli Chicken — red capsicum · sliced onion. Add sliced onion, broccoli florets, and sweet chilli sauce in an order that softens strong aromatics without scorching the delicate seasonings.

Look for: Sweet Chilli Chicken — sliced onion · broccoli florets · sweet chilli sauce. sliced onion, broccoli florets, and sweet chilli sauce smell rounded and remain recognisable, with no black specks, raw spice smell, or separated oil.

3

Step 3 · follow the visible cue

Cook with controlled heat

Sweet Chilli Chicken — broccoli florets · sweet chilli sauce. For the main cooking stage, Stir-fry chicken breast strips in a hot wok until cooked through. Remove chicken. Stir-fry sliced onion, red capsicum, and broccoli florets until tender-crisp. Return chicken to the wok. Add sweet chilli sauce, low-sodium soy sauce, and minced garlic. Toss everything together quickly to combine and heat through.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.

Look for: Sweet Chilli Chicken — Stir-fry chicken breast strips in a hot wok until cooked through. Remove chicken. Stir-fry sliced onion, red capsicum, and broccoli florets until tender-crisp. Return chicken to the wok. Add sweet chilli sauce, low-sodium soy sauce, and minced garlic. Toss everything together quickly to combine and heat through.. The chicken is opaque and tender, the vegetables are vibrant and crisp-tender, and the sweet chilli sauce evenly glazes the ingredients without excess liquid.. Check the thickest or coolest part rather than judging only the browned surface.

4

Step 4 · follow the visible cue

Finish and verify the texture

Sweet Chilli Chicken — low-sodium soy sauce · minced garlic. Add low-sodium soy sauce and minced garlic at the point where their aroma remains clear. Rest briefly and divide Sweet Chilli Chicken into two equal portions.

Look for: Sweet Chilli Chicken — The chicken is opaque and tender, the vegetables are vibrant and crisp-tender, and the sweet chilli sauce evenly glazes the ingredients without excess liquid.. Sweet Chilli Chicken holds its intended shape and colour, with no unwanted water, fat, or loose coating around the serving plate.

Calories at the same serving size

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions