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vegetable stir-fry recipe

Start to Finish: Chicken and Vegetable Stir Fry

February 12, 2014 by Dawna Stone

I find stir-fry to be an easy way to get a load of nutritious vegetables all in one meal. The great thing about making stir-fry at home is that you can make an often unhealthy dish (loaded with oil) a healthy one.

stir fry 1

What you’ll need: Chicken breast, brown rice, olive oil spray, garlic, onion, broccoli, snow peas, baby carrots, bean sprouts, baby spinach, soy sauce, chicken broth and salt.

stir fry 5

Pre-heat your wok on medium heat, coat with olive oil spray, and combine onion, garlic and soy sauce.

Cook 1 minute, then add chicken and chicken broth, and cook for an additional 2-3 minutes. Add carrots, broccoli, snap peas and half of the water and cook for an additional 3-4 minutes.

stir fry 4

Add bean sprouts, spinach and remaining water, and simmer for an additional 3-5 minutes, or until vegetables are tender and chicken is cooked through.

stir fry 3 stir fry 2

Cook rice according to package directions. Serve stir-fry over rice and enjoy!

stir fry 1

Chicken and Vegetable Stir-Fry
Servings
4
Servings
4
Chicken and Vegetable Stir-Fry
Servings
4
Servings
4
Ingredients
  • 1cup uncooked brown rice
  • pinch sea salt
  • 1/4cup low-sodium chicken broth
  • 2tablespoons gluten-free soy sauce or tamari
  • 1teaspoon vegetable oil
  • 4 boneless, skinless chicken breast halvessliced into 1/4
  • 1tablespoon minced garlic
  • 2teaspoons grated fresh ginger
  • 2cups broccoli florets
  • 1cup snap or snow peas
  • 1/2cup chopped carrots
  • 2cups baby spinach
  • 1cup bean sprouts
  • 3 scallionschopped
Servings:
Instructions
  1. Cook the rice according to package directions.
  2. Meanwhile, in a small bowl, whisk together the broth and soy sauce or tamari. Set aside.
  3. In a large skillet over medium-high heat, heat the oil and swirl the pan to coat. Cook the chicken, stirring, for 3 to 4 minutes, or until it browns and is partially cooked. Add the garlic and ginger and cook, stirring constantly, for 15 seconds. Add the broccoli, peas, and carrots and cook, stirring constantly, for 3 to 4 minutes, or until tender-crisp. Add the spinach, sprouts, scallions, and reserved broth mixture. Cook, stirring constantly, for 3 to 4 minutes, or until the spinach wilts and the chicken is no longer pink and the juices run clear.
  4. Fluff the rice with a fork and divide among 4 plates. Spoon the chicken mixture over the rice and serve.
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