Easy Chicken Stir Fry
Stir fried food is one of the easiest things to make because its very forgiving. You can add whatever vegetables you like, lessen the sugar content and turn up the heat! Regarding the spices, the amounts are a bare minimum to start with so feel free to increase if you love garlic or don’t add the onion-remember, its your taste buds that are experiencing the flavors, not mine! Be sure to taste the sauce when its cooking, you may need more soy/tamari sauce, garlic, ginger or chili paste-its up to you!
This recipe makes a pretty large serving, so perfect for dinner for one and some leftovers for lunch the next day. To increase the servings, add another piece of chicken and double everything else. Specific diet and eating plan tips are listed at the end of the recipe.
1 T olive oil
1 large chicken breast
1/2 c. baby carrots, sliced in half
1 c. broccoli florets
1/4 c. chopped peppers of choice
1 green onion, diced
1 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. ground ginger or 1 tsp fresh grated ginger
Roasted peanuts or cashews
Drizzle of sesame oil (if you don’t have it, use another drizzle of olive oil)
1-2 T tamari or soy sauce
4 T orange or pineapple juice
Dash of rice wine vinegar or regular wine
1-2 tsp chili paste
Heat large skillet to med heat, add 1 T of olive oil.
Add frozen or fresh chicken breast and saute until golden on the one side
While chicken is cooking, wash and chop vegetables-frozen vegetables are fine to use, just add when chicken is done. Set aside. Be sure to wash & tear/chop your cilantro!
Sprinkle garlic powder, onion powder and a light sprinkle of ginger on the chicken. There is definitely a difference between fresh and ground ginger, so start with small amounts. Then drizzle the second T of sesame or olive oil on the chicken. Flip.
Add the soy/tamari sauce, juice, vinegar or wine and chili paste and stir to incorporate. Cover and let the chicken cook until almost done-cut it half if you like, you will eventually!
When chicken is almost done-you can now cut it in smaller pieces-taste the broth; if it needs some salt, add more tamari/soy. If it needs more garlic, add more, etc. Remember, your taste buds are in charge!
Add all the vegetables at this point, give it all a stir to coat and then cover and cook for 3-4 minutes-longer if using frozen. Shake it around a bit, but don’t remove the cover since the vegetables are being steamed!
Taste test a carrot to make sure they’re done to your liking.
Serve over brown rice or cauliflower rice. Be sure to measure your rice and remember, vegetables have plenty of carbs that add up, so bolus accordingly. I use a food scale to ensure accuracy of carby and starchy things.
Garnish with more cilantro, more chili paste if you’re daring and don’t forget the nuts to add those healthy fats; they will also help satiate you longer.
The Carb Quotient
Use cauliflower rice instead of whole grain rice
Serve on top of steamed spinach, kale or even cabbage
Use 1/2 and 1/2 cauli & whole grain rice if you need a little more carbs in your day
Add more green vegetables than carrots-seriously use whatever you have in the fridge or freezer! Remember, peas and corn have more carbs than other veg, so be aware.
Use low sugar juices or omit all together-you may need to add more soy, ginger and wine for the acidity
Allergen & Special Eating Plan Tips
Gluten Free: Substitute tamari for soy sauce
Whole30 & Paleo: Use coconut aminos, fresh fruit juice, garlic, ginger and saute a dried Thai chili with everything (though eat that thing at your own risk!) and omit the wine.