Introduction

Stir-Fry is a great meal packed with protein and veggies - perfect for dinner! If you'd like to make this meal vegetarian, feel free to omit the chicken and sub for your protein of choice - tofu, seitan, etc.

Servings: 8 Prep Time: 15-20 mins Serving Size: Cook Time: 30 mins

Ingredients

2 lbs chicken drumsticks/ thighs or 1.25 lbs boneless chicken breast or thighs, cut into 1 inch pieces
3 lbs firm stir fry vegetables, chopped
3 garlic cloves, minced
1 inch ginger, peeled and minced
1/4 cup soy sauce (I used Bragg’s liquid aminos)
1 cup cold water
2 tbsp honey or maple syrup
1 tbsp rice or white vinegar
4 tbsp cornstarch
2 green onion sprigs, chopped
1 tbsp sesame seeds
Avocado oil, for frying
Salt

Nutrition Profile

Calories: 233

Fat: 7g Protein: 25g Carbs: 18g Fiber: 4g Sugar: 7g

Cholesterol: 100mg Sodium: 632mg

Notes

No notes given.

Directions

Cut all your vegetables. “Stir fry” means to cook small pieces of food quickly on high heat and stirring constantly. So make sure vegetables are prepped before you light the stove.

Preheat wok on medium heat and add a bit of oil.

To cook bone-in chicken: Add chicken and 2 tbsp of water to a wok, sprinkle with a bit of salt, cover and cook for 10 minutes. Turn, cover and cook for another 10 minutes.

To cook boneless chicken breasts or thighs: Cook uncovered for 7-10 minutes, stirring a few times.

While chicken is cooking, in a medium bowl whisk together water, soy sauce, maple syrup, vinegar and cornstarch. Set aside.

Remove chicken on a plate and return wok to high heat. Add a bit of oil, garlic, ginger and onion. Cook for 2 minutes, stirring frequently. Add vegetables and cook for another 3 minutes.

Whisk the sauce well (cornstarch settles fast at the bottom) and add to the wok. Stir chicken stir fry gently and let the sauce come to a boil, then cook for a few minutes until it thickened. Garnish with green onion and sesame seeds.

Serve hot over quinoa, brown rice, brown rice vermicelli or couscous.

To store: Refrigerate covered for up to 24 hours.

Notes
Bone-in chicken is often less expensive, but you can use boneless. Just keep in mind you will need less of it and it cooks much faster.

Best veggies to stir fry: bell peppers, zucchini, snow (snap) peas, carrots, onions, broccoli, cabbage, asparagus.

Use a well-preheated wok.

When you cook on high heat the best oil to use is the oil with high smoke point. The most healthy one is avocado oil with smoke point of 520 degrees F.