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Chicken Vegetable Stir Fry a la Your Daily Vegetable Intake

I don’t know about you, but when I’m craving something healthy, that’s lower in fat and calories than my typical fare, I tend to think of a veggie stir fry (and salad; man have I got a great main course salad to share in the next couple days, but that, of course, is for another post).

There’s just something about throwing multiple species, colors, and flavors of vegetable into a wok and cooking them up just so, that gets my taste buds a waterin’.  Even my kids enjoy stir fry (although for some reason they like to have their rice separate from their meat and veggies).  It could also be that I put a homemade chocolate chip cookie on a stick and dangle it in front of them promising a bite if they’ll just eat the dinner on their plates.  Hey, whatever works right?

So here’s what you’ll need to make your family smile AND feel good about their meal after the fact:

Ingredients Needed:

1/2 Pd. or 2 Chicken Breasts
3 Tbsp of Sesame Oil
2 Carrots Peeled and Chopped
1 Medium Bunch of Broccoli Broken into Bite Sized Pieces
6 Oz. Soy Beans
1 Cup of Chopped Bell Pepper (any color will work)
5 Oz. of sliced Mushrooms
2/3 Cup Chicken Stock (or Vegetable Stock if you’re going meat free)
1/2 Cup Soy Sauce
2 Tbsp Corn Starch
2 Tbsp Rice Vinegar
2 Tbsp of Sherry
3 Cloves of Garlic, Minced
2 Tsp of Sugar
1/4 Cup of Fresh Ginger, Chopped

A few things to note: You probably already know this, but you can mix or match any veggies you want in this stir fry.  Use what you have, add something else you’d like.  It’s up to you!  You can also change up the meat or leave the meat out all together.  We just happen to have a ton of chicken in our house so squawking, bawking, egg laying, bird meat it is.

Now, on to the good stuff.

Grab your wok and swirl 1 tbsp of your sesame oil in the bottom of it.  Turn your heat on high and give it a couple minutes to heat up.  Once your wok is good and hot, throw your chicken in and cook it up until it’s cooked through.  If you’re cooking up a vegetarian stir fry you’ll skip this step and move on to the veggies.

Remove the chicken from the wok and set it aside to keep warm.  Swirl the additional 2 tbsp of sesame oil in the pan, give it a minute to heat up, and add your vegetables.  Add the veggies that need a little additional time to cook first.  I added my carrots and broccoli and gave them a 3 to 4 minute head start on the rest of the dish.

And then I added the rest of my veggies.

Man, I can feel my cholesterol lowering and my skinny jeans fitting better already.  Swimsuit season here we come!

Mix your vegetables up and let them cook for 4-5 minutes more.  Your dish should be starting to look yummy and honestly, it should be looking downright pretty.  Look at the color in those vegetables!

Once your vegetables are cooked through, remove them from the wok and set them aside to keep warm.  Now it’s time to whip up the best part of a stir fry; the sauce.  To the wok, add your chicken stock, rice vinegar, sherry, garlic, sugar, and ginger.  Let the mixture cook up for 2-3 minutes so the flavors can combine.

While your sauce is cooking, take your 2 tbsp of corn starch and add it to your soy sauce.  Stir it well to combine.  Now add that mixture into your cooking sauce.

Let your sauce come to a boil, stirring constantly, and then drop the temperature down to medium low.  Your sauce should be thickening up nicely.  Once it’s thickened, you can throw your meat and veggies back into the pot and stir it up well to combine.

And holy moly, if that doesn’t look like the best darn stir fry you’ve ever made, I don’t know what does.  Let’s just take a moment of silence to revel in what we’ve created.

Ok, enough silence, let’s eat!


Chicken Vegetable Stir Fry

Ingredients:

1/2 Pd. or 2 Chicken Breasts
3 Tbsp of Sesame Oil
2 Carrots Peeled and Chopped
1 Medium Bunch of Broccoli Broken into Bite Sized Pieces
6 Oz. Soy Beans
1 Cup of Chopped Bell Pepper (any color will work)
5 Oz. of sliced Mushrooms
2/3 Cup Chicken Stock (or Vegetable Stock if you're going meat free)
1/2 Cup Soy Sauce
2 Tbsp Corn Starch
2 Tbsp Rice Vinegar
2 Tbsp of Sherry
3 Cloves of Garlic, Minced
2 Tsp of Sugar
1/4 Cup of Fresh Ginger, Chopped

Directions:

Grab your wok and swirl 1 tbsp of your sesame oil in the bottom of it. Turn your heat on high and give it a couple minutes to heat up. Once your wok is good and hot, throw your chicken in and cook it up until it's cooked through. If you're cooking up a vegetarian stir fry you'll skip this step and move on to the veggies.

Remove the chicken from the wok and set it aside to keep warm.

Swirl the additional 2 tbsp of sesame oil in the pan, give it a minute to heat up, and add your vegetables. Add the veggies that need a little additional time to cook first. I added my carrots and broccoli and gave them a 3 to 4 minute head start on the rest of the dish.

Mix your vegetables up and let them cook for 4-5 minutes more.

Once your vegetables are cooked through, remove them from the wok and set them aside to keep warm.

To the wok, add your chicken stock, rice vinegar, sherry, garlic, sugar, and ginger. Let the mixture cook up for 2-3 minutes so the flavors can combine.

While your sauce is cooking, take your 2 tbsp of corn starch and add it to your soy sauce. Stir it well to combine.

Add that mixture into your cooking sauce.

Let your sauce come to a boil, stirring constantly, and then drop the temperature down to medium low. Your sauce should be thickening up nicely. Once it's thickened, you can throw your meat and veggies back into the pot and stir it up well to combine.