Midfielder Daniel Rich shares his diet tips and cooking tricks with Lions fans in this weekly food-filled column.

Chicken Stir Fry

This is a staple mid-week cook-up for me. It’s really easy to make and nutritionally pretty much perfect. You’ve got lean protein with the chicken, a heap of veggies, slow-release carbs from the wholegrain rice and good fats from the peanuts.

Preparation Time: 10 minutes
Cooking Time: 25 minutes

What you need
500g diced skinless chicken breast
1 onion, diced
1-2 tablespoons olive oil
½ cup of unsalted raw peanuts
1 cup broccoli
1 cup cauliflower
½ red capsicum
1 cup silver beet
2 carrots, sliced
2 tablespoons minced garlic
2 teaspoons ginger
A big handful of fresh coriander, chopped
2 tablespoons lime juice
2 tablespoons low-salt soy sauce
2 cups brown rice

Directions
-Brown onion and garlic in a large pan or wok with olive oil until softened.
-Add chicken breast and ginger and fry until slightly coloured.
-Add peanuts, carrots, broccoli and cauliflower and cook for 5 minutes or until softened slightly
-Add capsicum and silver beet and drizzle over soy sauce and lime juice.
-Reduce heat to low and simmer, partially covered, for ten minutes or until veggies are soft and chicken’s cooked through.
-Meanwhile, cook brown rice in boiling water or a rice cooker.
-Toss stir-fry, sprinkle with fresh coriander and serve atop brown rice.