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Quick Chicken and Vegetable Stir Fry

Writer: goldenstateservicesj
goldenstateservicesj
Apr 7, 2023
3 min read

Imagine a very healthy very low Carb meal that you can prepare lunch or dinner in less than 30 minutes, start to finish.  Not only is it healthy, it’s delicious!  You do not need a Wok.  A large skillet works just fine.  Feel free to double the recipe.

INGREDIENTS: YIELDS 2 SERVINGS

1 large Chicken Breast, cut into thin strips

Vegetables of your choice

2 TBSP Honey, divided

2 Garlic Cloves, peeled and smashed

¾” Ginger Root, peeled and sliced (or Ginger Powder)

Olive Oil

1 large Onion, sliced in strips

1/3 cup Low Sodium Soy Sauce, divided

2 TBSP Rice Vinegar

Black Pepper

Five Spice Powder

VEGETABLES:  Your choice of fresh or frozen: Snow Peas, Cabbage, Sliced Carrot, Broccoli, Mini Sweet Peppers, Mushrooms, Asparagus, Scallions, Brussels Sprouts, Celery, Cauliflower, etc.

GARNISH:  Chinese Noodles, Sesame Seeds, Sliced Scallions

PREPARATION:

     Cut the chicken into thin slices, and place in a small bowl.  Add 1 TBSP Honey, 2 or 3 smashed Garlic Cloves, peeled and chunked Ginger Root, ¼ cup Olive Oil, ½ of the Onion, 2 TBSP Rice Vinegar, Black Pepper, a pinch of Five Spice Powder.  Stir until combined.  Set aside.

     Cut all the Vegetables into bite-sized pieces.

     Preheat a heavy skillet (at least 10”) or wok over medium/high heat.  Drizzle a little Olive Oil in the bottom.  Drain the Chicken and discard the Onions and Garlic.  Cook the Chicken first stirring constantly.  I usually add another TBSP or so of Low Sodium Soy Sauce.  (Depending on how thickly it’s cut, and how hot your pan is will determine cooking time.)  Remove from pan and place in a medium bowl.

     Add another small drizzle of Olive Oil.  Cook the Vegetables next, stirring constantly until crisp tender. Add the Chicken and any Juices back to the pan, and sauté everything together.  Taste to make sure everything is to your liking.  If you need to add additional Seasonings, this is the time. I almost always add a second TBSP of honey here.  Sometimes I’ll throw in a splash of Saki.

    Garnish with a few Chinese Noodles, and serve.

NOTES:  If you’re using frozen Vegetables, you can thaw them ahead of time in a strainer run under cold water.  Drain.  I usually just throw them in the pan as is because they are already partially cooked and will thaw quickly over the high heat.  Broccoli or Cauliflower will probably need to be cut a little smaller.    

     I find that the low Sodium Soy Sauce has plenty of Salt, so you shouldn’t need to add any more.

     Five Spice Powder is very strong.  Just use a pinch.

     If you want to prepare the Chicken ahead of time, it will marinate even better.  YES, you can add Shrimp in this dish, but if you’re marinating it, use a separate bowl.  It soaks up the marinade very quickly, and cooks very quickly, so you don’t want to marinate or cook it with the Chicken. Cook the Shrimp after you cook the Vegetables.  Make sure they are dry before adding them to the pan.  They will be cooked enough at 3 minutes. 

     It’s up to you whether you want to cook the Ginger Root when you cook the Chicken.  Some people enjoy it, others do not.  Whatever choice you make is fine, just remember to remove it before serving if you don’t care for it.

By Tika for CHEW WANNA EAT? © 2023

 
 
 

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