Wednesday, July 24, 2013

Ginger Garlic Chicken Stir Fry

Hubs and I have both been making a significant effort to eat better.  We're generally healthy eaters, cook dinner pretty much every night, and never skip out on vegetables (except sometimes on Pizza Friday!).  But now we are also focusing on consistently eating less fat, sugar and simple carbs.  So when I planned a stir fry meal, I knew I couldn't go with my fallback sweet and sour chicken with white rice - delicious as it may be, it's got everything we are trying to avoid.  

Instead, I made up a recipe for a new, healthier version with more veggies, less sauce, and served it up with brown rice.  I was really happy with the results, and knew I had to share this recipe for anyone else who is looking to serve up something a little better for you but still really tasty!

07242013 - 1

Makes 3-4 servings

Ingredients

For the sauce:

  • 1/4 cup gluten-free soy sauce (I use San-J Organic Tamari)
  • 2 tbsp olive oil
  • 1 tbsp dark brown sugar
  • 1.5 tbsp cornstarch
  • 1 tbsp ginger juice (or 1/2 tbsp freshly grated ginger)
  • 2 cloves garlic, crushed or minced
  • splash sriracha sauce, more if you like it spicy

For the stirfry:

  • 1.5 lbs boneless skinless chicken breast, chopped into bite-size chunks
  • 1 cup broccoli florets
  • 1 carrot, peeled and chopped
  • 1/2 red bell pepper, chopped
  • 1/2 onion, chopped
  • 1 zucchini, sliced into half moons
  • 1 cup green beans, chopped
  • Vegetable oil, for stir frying
  • Brown rice, for serving

Directions

Whisk together the sauce ingredients, set aside.

Heat a large nonstick skillet or wok over medium-high heat.  Add a small drizzle of vegetable oil, about a tablespoon.  Add the chicken pieces and cook until golden, then set aside on a plate.  Add another tablespoon of vegetable oil to the skillet and add the onions first.  Let them cook until slightly softened, then add the pepper.  Cook together for another 3-4 minutes, then add the zucchini and green beans.  

While those veggies are cooking, microwave the broccoli and carrots for 2 minutes (I find that it's hard to get the texture I like from just stir frying these tougher veggies, so a quick trip in the microwave in my Orka silicone steamer does the trick).  Add the cooked broccoli and carrots to the skillet along with the reserved chicken and the sauce.  Stir it all together and let it cook for about 3 minutes to thicken up the sauce.

Serve over brown rice.

This recipe was a total home run, it was super satisfying, and I loved the colors and flavors from the wide variety of veggies.  The sauce was just enough to provide a nice coating and kick of flavor without a ton of calories or fat.  I will be making this one again and again!

2 comments:

  1. looks amazing, got to try this sauce

    ReplyDelete
    Replies
    1. I think you will really enjoy it! I was really surprised at how well it worked out with the huge amount of stir fry I had going.

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