Vegemite Chicken Stir Fry (Toast's Night Off)
Chicken mince, green beans and Thai basil in a Vegemite-spiked sauce, over low-carb rice. Low-spoon, one pan, about 15 minutes.
Equipment
- Large frying pan or wok
- Kettle
- Heatproof container with a lid
- Small bowl
- Whisk or fork
- Chopping board and knife
Ingredients
Rice
- 1 packet Qetoe low carb rice (80 g)
- boiling water enough to cover the rice
Sauce
- 1 tbsp soy sauce or tamari
- 1½ tbsp rice wine vinegar
- 1 tbsp keto honey substitute (Natures Hollow)
- 3 tsp Vegemite
Stir fry
- 500 g chicken mince
- 100 g green beans
- 2 garlic cloves
- 1 tbsp ginger minced
- 1 fresh chilli finely chopped (or ½ tsp chilli powder). Adjust to your heat
- 1 tbsp olive oil
- 1 bunch Thai basil
Instructions
Rice
- Boil the kettle.
- Put the rice in a heatproof container and pour over enough boiling water to cover it.
- Cover the container and leave it to soak while you cook the rest of the dish.
Prepare
- Trim the green beans.
- Cut each bean in half.
- Pick the basil leaves off the stems and discard the stems.
- Prepare the chilli: finely chop 1 fresh chilli, removing the seeds for less heat, or measure ½ tsp chilli powder.
- Crush or finely chop the garlic.
Sauce
- In a small bowl, add 1 tbsp soy sauce or tamari, 1½ tbsp rice wine vinegar, 1 tbsp honey substitute and 3 tsp Vegemite.
- Whisk until the Vegemite is dissolved and the sauce is smooth.
Cook
- Heat a large frying pan or wok over medium-high heat.
- Add the oil and the chicken mince.
- Stir-fry for 5 minutes, breaking up the mince with a spoon, until it starts to colour.
- Add the garlic, ginger, chilli and beans.
- Stir-fry for 2–3 minutes.
- Pour in the sauce and stir it through.
- Cook for 2 minutes, until the chicken is cooked through with no pink left (75°C inside).
- Stir through the Thai basil leaves.
Serve
- Drain any remaining liquid from the rice.
- Divide the rice and chicken between 4 bowls.
Notes
Fridge: up to 3 days in a sealed container. Freezer: freeze the chicken only; konjac rice doesn't freeze well. Use tamari instead of soy sauce if you need to avoid wheat.
Nutrition
Calories: 294kcal | Carbohydrates: 6g | Protein: 24g | Fat: 17g