Stir fry is a healthy way to use up leftover chicken or any other meat and add more vegetables to your day. This quick and easy recipe is delicious over brown rice or in a whole grain wrap.
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Serves: 4
Serving Size: 1 1/2 cups
Prep and cook time: 30 minutes
Ingredients:
1 1/2 cups of broccoli, chopped
2 medium carrots
1 medium onion
2 medium celery stalks
3/4 cup mushrooms, sliced
2 Tbsp. canola oil
1 lb. chicken breast, skinless and boneless *for a vegetarian version use extra firm tofu
1 Tbsp. cornstarch
1/2 cup low sodium chicken broth or water
2 Tbsp. low sodium soy sauce
1/2 tsp. ground ginger
Directions:
- Wash hands with soap and water. Gently rub all produce under cold running water, scrub carrots with a clean vegetable brush under running water.
- Chop broccoli into bite sized pieces, peel and slice carrots and onion, slice celery and mushrooms.
- Cut the chicken into one inch cubes. Wash hands after touching raw meat. Do not rinse raw chicken.
- In a large skillet, heat oil over medium heat, cook chicken until browned and well cooked, about 5 minutes. Cook chicken unitl internal temperature reaches 165° F on food thermometer.
- Add carrots, broccoli, celery and onions in skillet and cook until veggies are tender and crisp, between 5 to 7 minutes.
- In bowl, blend cornstarch, chicken broth or water, soy sauce, and ginger until smooth.
- Stir sauce into vegetable/chicken mix. Cook over medium heat until mixture slightly thickens, about 2 minutes.
Menu ideas:
Serve over brown rice and add fruit for a complete meal. For more flavor use fresh ginger root or and 1 Tbsp. of any type hot pepper.
Tips:
Use a bag of frozen stir fry vegetables, and use cut-up leftover chicken or canned chicken.
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