Dinner Recipes Takeaway

Saucy Chicken and Vegetable Stir-fry Recipe

22nd February 2017

By Kevin Curry | Published on February 22, 2017


This chicken and vegetable stir fry will help you create a flash-in-the-pan protein source that’ll nourish body and mind with minimal cooking time.

355 calories | 46g protein | 17g carbs | 11g fat | 2g fiber | 10g sugar

Serves 4

 

You’ll Need

Stir-fry

• 1 1⁄2 lb raw chicken breasts, cut into chunks

• 1 cup shelled edamame

• 1 cup chopped colorful bell peppers

• 1⁄2 cup chopped cremini mushrooms

• 1/3 cup chopped celery

• 1 cup broccoli florets

• 1/3 cup chopped green onion

• 1⁄2 tablespoon garlic, paste or minced

Sauce

• 3 tbsp low-sodium tamari or Bragg Liquid Aminos

• 1⁄2 tbsp ginger, freshly grated or use paste

• 1 tbsp rice vinegar

• 1 tbsp raw honey

• Juice from 1 orange

• 11⁄2 tbsp arrowroot starch

• 2 tbsp extra virgin olive oil

 

Method

Step 1: Prepare the sauce by mixing together all the ingredients in a small bowl. Try to ensure all the white clumps from the starch have been removed.

Step 2: Set a nonstick skillet or wok on medium-high heat and add 1 tbsp of olive oil. Add the raw, chopped chicken breasts and cook for about 5-6 minutes until they are about 80% cooked (there should be no visible pink pieces), and try to get a decent sear on the chicken pieces. Set the chicken aside in a bowl so you can cook the veggies.

Step 3: Set the same nonstick skillet or large wok on medium-high heat and add the remaining 1 tbsp of olive oil. Add garlic and chopped green onions and begin to sauté for about two minutes. The green onions should be brown.

Step 4: Add the raw veggies to the skillet and begin to sear them. You want some ‘crunch’ in the veggies when you eat the stir-fry so be careful not to overcook them.

Step 5: Cook veg for about 7-8 minutes then add chicken back to stir-fry and mix everything together.

Step 6: This one is important: reduce the heat to medium and move the chicken & veggie mixture to one side of the skillet in order to create room for the sauce.

Note: the arrowroot starch in the sauce will act as a thickening agent when heated, so you must first let the sauce heat up and begin to simmer before mixing.

Step 7: Pour the sauce into the empty side of the skillet and allow it to simmer. Once it begins to bubbling away, quickly mix everything together. Instant restaurant-style stir-fry.

Step 8: Divide into your meal prep containers with your choice of complex carbohydrate.

 

– RELATED: Stacked Lunch: Chicken Pad Thai Recipe –

 

Your superfoods

Olive oil protects blood cells

Make sure you stay on recipe and use this type of oil. Research published on academic website Wiley Blackwell found olive oil protects your red blood cells from damage. These help transport oxygen to your working muscles so it’s in your interest to keep them in tip-top health.

 

oil

 

Nix body fat with vinegar

Don’t worry if you get a little heavy handed with the vinegar. Research by the American Chemical Society found it can help prevent body fat gains, making it the perfect accompaniment to the lean chicken breasts.

 

Bell peppers boost energy

These tasty colors add very few calories yet are full of essential minerals like iron, copper, zinc, potassium, manganese and magnesium. They’re also an excellent source of energy-yielding vitamin B and vitamin E, which also has anti-inflammatory properties. They’re also pretty tasty and well worthwhile adding to almost every stir-fry.