Chicken Veggie Stir Fry

November 29, 2016 2 Comments

Category: Dinner, Healthy Eating
Tags: Chicken Veggie Stir Fry, Easy meals, Healthy Eating, Healthy Meals, Meals under 30 minutes, Week night meal

Few things I love more than a 20-min healthy meal. Check out this simple, stir fry recipe that you can mix up, and add to your weekly rotation.

After a glutinous holiday weekend, it’s now time to get back on track. Whenever I feel like I’ve indulged too much, my go-to is always chicken breasts and veggies. Chicken is really the healthiest protein (the breast meat, that is) and it not only fills you up but is simple to cook. A few days of strict eating and I always feel so much better.

Instead of just serving plain chicken breasts, I try to spice them up a bit with this simple veggie stir fry recipe. I opt for low sodium soy sauce so it’s not too sodium heavy and include a wide variety of veggies. You can always swap these out depending on your preferences but my favorites are broccoli, snap peas and mushrooms which all work well together.  The key here is to include a few  that have different tastes and textures so you don’t miss the rice as much (the crunch from the snap peas is the best). Since this dish is so customizable, you can add it to your weekly menu rotation and simply swap different veggies or chicken for beef if you need a change.

Check out this quick video that shows just how easy this recipe is.

Chicken Veggie Stir Fry

Ingredients

• 1 pound chicken breasts, cubed
• 2 cups mushrooms
• 2 cups broccoli florets
• 2 cups snap peas
• 1 tablespoon garlic
• 1 tablespoon sesame oil
• 2/3 cup low sodium soy sauce
• 1/2 teaspoon red chili flakes
• 1 tablespoon sesame seeds

Directions

• Heat a olive oil and garlic to  medium heat. Once hot, salt/pepper chicken cubes and add to the pan.  Cook thoroughly (5 min). Set aside.
• While chicken is cooking, whisk together the soy sauce, chili flakes and sesame seeds
• Heat olive oil and garlic and saute vegetables for about 10 minutes or until soft (broccoli takes longest so I put in first).
• Add chicken back to pan, and coat both the chicken and veggies with the sauce. Stir together for 2-3 minutes.
• Drizzle sesame oil on top with sesame seeds.

Also, I should note that many stir fry recipes include flour (which is a thickening agent) and chicken broth to make it a heavier consistency / sauce. I opt to nix all flour to make it a cleaner meal but you can add it at the end if you choose (add 1/2 cup chicken broth with 2 tbsp flour when you mix chicken and veggies together). 

A healthy eating series focusing on simple, low carb/sugar dishes in 30 minutes or less. For more info on how MS affects my eating habits, click here.