Recipe: How to freeze the perfect veggies for a quick Chicken Stir Fry

Below, ECR personalities Minnie and Tee (who were also on My Kitchen Rules!) prepare this tasty dish in Episode 3 of 'Cooking with Minnie and Tee':

Scroll right to the bottom of this page for the full recipe and freezing technique.

Below, Minnie and Tee make Chicken Broccoli Rice Bake in Episode 2 of 'Cooking with Minnie and Tee':

Below, Minnie and Tee prepare delish sticky chicken drumsticks with rice in Episode 1 of 'Cooking with Minnie and Tee':

Quick Chicken and ALLSOME Rice Stir Fry Freezer Meal   (Makes enough for 2 meals for a family of 4)

PREPARING THE FREEZER STIR-FRY MEALS 

Ingredients

6 cups of raw vegetables cut into evenly sized pieces.

We’ve used:

• 1 large red onion, sliced (½ cup)
• 1 red pepper, seeds removed, cut into evenly sized strips (½ cup)
• 125g sugar-snap peas or mangetout, trimmed (substitute broccoli; baby marrow, beans) (2 cups)
• 2-3 large carrots, cut into rounds or matchsticks (1 cup)
• 200g baby corn, halved (1½ cups)

4 large chicken breasts (skinless and boneless), thinly sliced into bite-sized pieces
1  batch of Quick stir-fry sauce*(recipe below)
3 cups uncooked ALLSOME rice
Salt and pepper to taste 

*QUICK STIR FRY SAUCE

• 2/3 cup water or chicken stock
• 4 Tbsp soy sauce (preferably low sodium)
• 1 Tbsp white or rice vinegar
• 2 tsp brown sugar
• 2 tsp ground garlic and ginger
• Ground black pepper, to taste

OPTIONAL EXTRAS:
1 tsp sesame seeds
Chilli flakes (for a bit of kick)

Mix all the above ingredients together in a measuring jug. It should make up 2 cups, which you’ll divide in two. You may need to thicken with cornflour when cooking. 

PREPPING THE FREEZER STIR-FRY MEALS

1. PREPARE THE ALLSOME RICE: Cook the ALLSOME long-grained rice according to package directions. Spread the cooked rice on a baking sheet to cool, then transfer to a freezer bag.  Refrigerate until ready to freeze with the other ingredients.

2. PREP THE CHICKEN: Slice the chicken into thin strips of bite-sized pieces. Cut into pieces that are uniform in shape and thickness. Allocate 2 breasts per meal. Place in freezer bags along with 2 Tbsp each of the stir fry sauce. Press out as much of the air from the bag as possible, seal – and freeze until ready to use (up to 3 months).

3. PREPARE THE VEGETABLES: Wash and slice vegetables into bite-sized pieces. Blanch the ‘tougher’ vegetables (carrots, sugar snap peas, baby corn etc.) with boiling water from the kettle for 2 minutes.  Drain, then run under ice cold water to stop the cooking process and retain colour. (Onion and peppers don’t require blanching.)

4. TRANSFER VEGGIES TO BAKING TRAYS LINED WITH SUPA MAMA BAKING PAPER: Arrange in a single layer on the baking paper. A second sheet of baking paper may be laid over the first layer of vegetables for any remaining veggies. Cool, then place tray in freezer for 2-4 hours. 

5. PLACE FROZEN VEGGIES INTO SUPA MAMA FREEZER BAGS: Remove from freezer and break up veggies with your fingers so they’re not stuck together. Divide the frozen veggies into two medium sized Supa Mama freezer bags.  Press excess air out of the bags and seal. 

6. PACKAGE THE STIR-FRY DINNER TOGETHER: Place the freezer bags (chicken, vegetables, rice, sauce) into a large Supa Mama freezer bag. Label the bag with the date and recipe name. Remove excess air from bag before sealing. 

7. FREEZE FOR UP TO 3 MONTHS: These freezer meals are best eaten within 3 months. 

ASSEMBLING THE FINAL DISH FOR DINNER:  Remove your Supa Mama freezer bag, containing all elements of the dish, and allow to thaw at room temperature or run them under cool water to thaw quickly.  Prepare as per Cooking Instructions below.

COOKING INSTRUCTIONS (PER FAMILY MEAL) 

1. Heat 2 Tbsp Sunfoil Canola oil in a wok on high heat. Add thawed chicken to the sizzling hot wok. Stir fry for 2 minutes until just cooked/browned. Remove from wok and set aside. 

2. Add more oil to the pan, if required. Stir-fry onion, red pepper, carrots, baby corn and sugar snap peas for 2 minutes or until just softened. 

3. Reduce heat to medium. Return the chicken to the wok, along with the sauce, and cook until heated through. You may need to add a few tablespoons of cornflour mixed with water, to thicken the sauce. if the sauce is too thin for your liking. Toss the ingredients from the centre to the side of the wok using a wooden spatula. Don’t overcrowd the wok and keep the ingredients moving. 

4. Meanwhile, re-heat the ALLSOME rice and serve with the stir fry.  (3/4 to 1 cup of cooked rice per person) 

5. Garnish with spring onion and/or chopped coriander (optional). 

TIME-SAVER TIPS 

1. Slice chicken into thin strips to cook through quickly.
2. Cut vegetables to a similar size to ensure they cook evenly.
3. Substitute the stir fry sauce with store-bought stir fry/marinade, if greater convenience.
4. Turn the dish into a vegetarian meal by leaving out the meat.