Veggie-Loaded Chicken Stir Fry

Thursday, February 23, 2017


Everyone loves a good stir fry. Quick prep, easy clean up, happy faces! What more is there to ask for in a recipe? The problem with "traditional" stir fry dishes is the sauce. Store-bought stir fry sauce is often loaded with sodium, sugar and a lot of preservatives that we don't necessarily need to make a good stir fry! What's my secret? Liquid aminos (or low sodium soy sauce if you prefer) and corn starch. Technically speaking, whole wheat flour would be the "healthier" alternative to corn starch, but I have found that cornstarch gives me a better sauce consistency vs the gravy consistency that whole wheat flour gives. So corn starch it is!

Time to get some more Liquid Aminos! 
The macros for this meal are: 280 cals, 2.5g fat, 45g carbs, 25g protein if served with Jasmine rice. Without Jasmine rice, the macros are 121 cals, 2.5g fat, 9g carbs, 22g protein.

"What?? You're a health food blogger and you don't eat brown rice??" 
That's right! I went through my phase of brown rice and I am OVER it at the moment. There are dishes that white rice just belongs with, and stir fry is one of them! Ever since I got my rice cooker, Jasmine rice just can't be beat. Cooked to sticky perfection every time! 
The main difference between brown and Jasmine rice is that brown rice still has the bran and germ after the milling process.Brown rice milling process: the hard, inedible outer layer is removed, leaving the endosperm, bran and germ. Jasmine rice milling process: the hard, inedible outer layer, bran and germ are removed, leaving just the endosperm. 
The pros of eating the bran and germ (brown rice)? Higher fiber, higher glycemic index (slow digesting) and more micronutrients. For me personally, I get plenty of fiber and micronutrients in my diet, so I'll spare the brown rice and go for Jasmine 9 times out of 10!

With only a few dishes dirtied, this is a weeknight staple for Chris and I. And the leftovers are even better so this makes for a GREAT Sunday meal prep! Full instructions are at the bottom of this post! 


Browning the chicken on each side, for about 2-3 minutes, really enhances the flavor of any chicken dish! After each side is browned, move to cutting board and cut into bite-size pieces. Sure, it's an extra step but I promise you it's worth it!

You can see the liquid (broth) that the chicken makes when cooked. This is what you want to use, in combination with the Liquid Aminos or soy sauce, cornstarch and some water to make the stir fry sauce. If you chicken produces more liquid, you may need to use more water or vice versa. You'll notice after you cut the chicken and put it back in the back to finish cooking, the liquid will almost double. 

Cabbage cooks a lot faster than the other veggies. I personally like the cabbage to still have a little "crunch" when I bite into it. So cook the veggies (minus the cabbage) for about 8 minutes or until broccoli is almost done. When you add in the cabbage, constantly stir until well combined, about one minute.


Add the chicken, give it all a good stir and serve!


Prep time: 10 mins
Cook time: 20 mins
Servings: 5-6

Macros:
280 cals, 2.5g fat, 45g carbs, 25g protein
(Includes Jasmine rice; macros will vary depending on ingredients used)

Ingredients:

2 cups uncooked Jasmine rice
~6 tbsp Liquid Aminos (or low sodium soy sauce), divided
2 tsp ground ginger, divided
2-3 chicken breasts (about 16-18 oz)
2 tbsp corn starch, divided
1 head of broccoli, cut into bite-size pieces
1.5 cups sliced baby Bella mushrooms
1 small yellow onion, cut into 2 inch strips
4 cloves garlic, minced
8oz fresh cabbage and carrot mix (coleslaw mix)
~2tbsp water

Directions:

1. Cook rice as directed (if you don't have a rice cooker, I HIGHLY recommend this one!)
2. Marinate chicken in 2 tbsp Liquid Aminos and 1 tsp ground ginger. 
3. While chicken marinates, cut vegetables and set aside. 
4. Heat wok or large skillet with olive oil. Place marinate chicken breasts in the pan and brown each side for about 2-3 minutes, until both sides have a nice caramel color. Take chicken out of pan, cut into bite-size pieces and put back into pan to finish cooking. Sprinkle about 1 tbsp of cornstarch over chicken and stir to coat. Add more Liquid Aminos if necessary (the goal is to make a thick sauce. not a lot, though!)
5. Once the chicken is cooked through, remove from pan, leaving as much liquid in the pan as possible, and set aside. (I put the chicken on the plate I intend to eat off of to save dishes :))
6. Add about 2 tbsp water to the pan (depending on how much liquid your chicken made when cooked), along with the remaining cornstarch, Liquid Aminos and ground ginger and whisk/stir to combine. Add all of the veggies EXCEPT the cabbage mix to the pan and cook until broccoli is almost done. When broccoli is almost done, mis in the cabbage/carrot mix and stir to combine. Min in chicken and cook until cabbage is tender (about 1 minutes, stirring constantly). 
7. Serve over warm rice and enjoy!


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