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// NZ RUGBY WORLD // JUNE/JULY 2015
BRiNG a full kettle to the boil.
1. Combine all rice ingredients in a large pot and bring to the boil.
As soon as it boils, cover with a tight-fitting lid and reduce to
lowest heat to cook for 12 minutes. Turn o the heat and leave to
steam, still covered, for a further 8 minutes. Do not lift lid at any
time during cooking.
2. In a medium, heat-proof bowl, pour boiling water over broccoli
to cover, leave for 2 minutes, drain and refresh in cold water. Pat
dry with paper towels.
3. Heat a drizzle of oil in a large, deep fry-pan (or wok) on high heat.
Add onion, carrots and spring onions (white part) and cook for 2–3
minutes, stirring regularly. Remove from pan and set aside.
4. Pat chicken dry with paper towels and coat with flour, shaking
o excess. Heat oil in same pan/wok, add chicken and cook for
3–4 minutes, stirring regularly. Reduce heat to medium, add water
and oyster sauce, stirring until sauce thickens. Cook for a further
3–4 minutes, then return vegetables to the pan/wok and gently
toss to coat. Turn o heat, stir through basil leaves and chilli (if
using) and season with salt and pepper.
TO SERVE, divide rice between bowls. Serve stir-fry on the rice
and garnish with spring onion (green part) and cashew nuts.
NZ RUGBY WORLD has teamed up with MY FOOD BaG to bring you brilliant, healthy
recipes that are perfect for athletes and the rest of the family.
food
glorious
food
l Have all your ingredients
chopped and ready before you begin
cooking. Add the vegetables and
cook to your liking. Firm vegetables
like carrots, capsicums and thick
broccoli stalks will take longer and
are best left a little crunchy.
l Use a wok if you have one
because the key to the perfect
stir-fry is cooking at high heat.
Heat the oil until hot, then spread it
around your wok. It’s also
important to cook your meat in
batches so that the wok doesn’t get
overcrowded.
l Be creative, you can add lots of
different vegetables to a stir-fry.
Things like capsicum, courgette
and cauliflower all work well. Leafy
vegetables like spinach and bok
choy as well as beansprouts can go
in towards the end.
RiCE
2 cups jasmine rice
3 cups water
½ teaspoon salt
CHiCKEN STiR-FRY
1 head broccoli, cut into small florets
1 brown onion, thinly sliced
2 carrots, halved lengthways and thinly sliced
2 spring onions (white part only), cut into 2cm pieces
600g chicken thighs, diced 2cm
¼ cup flour
1 tablespoon oil (e.g. peanut, canola, soy)
½ cup water
¹⁄
³
cup oyster sauce
1 tablespoon basil leaves, roughly torn
1 chilli, finely sliced (optional)
TO SERVE
2 spring onions (green part only), thinly sliced
¼ cup roasted cashew nuts
ChiCkeN, Vegetable aNd CasheW Nut
stiR-FRy With oysteR sauCe, Chilli aNd RiCe
[ food of champions ]
