|Chicken Ginger Stir fry|
Ok, I’ve put up some pretty fattening recipes lately, but as we all know (and rarely practice) it is all about balance in life, so here is a healthy, low fat recipe that includes boneless skinless chicken breast and lots of fresh vegetables. Fresh ginger adds a nice zing to the dish without over powering it. Serve this stir fry alone or over brown rice for a healthy and satisfying meal.
For those of you who do not have a wok, you can use a large non-stick frying pan. The secret to keeping the vegetables in this stir fry from getting overcooked is to cut all the vegetables the same size and cook “like” vegetables together and then toss the dish at the end to blend with the chicken. What I mean by this is cooking those vegetables that take longer together, and those that cook quicker, cook those together.
Chicken Ginger Stir Fry – By Debra Crawford
2 – Large 6 – 8 Oz Boneless Skinless Breasts sliced thin
4 – Tablespoons Soy Sauce – Lower sodium works well
2 – Tablespoons Honey
2 – Tablespoons Seasoned Rice Vinegar
1 – Teaspoon Red Pepper Flakes (add 2 tsp if you like it spicier)
3 – Teaspoons Fresh Ginger, Minced
3 – Garlic Cloves, Minced
2 – Tablespoons Fresh Cilantro, Minced
3 – Medium Carrots sliced julienne style in 2″ segments
1 1/2 – Cups Fresh Green Beans – Sliced lengthwise and in 2″ segments
4 – Green Onions, sliced on diagonal, approximately 2″ segments
1 – Medium Sized Red Pepper, sliced thin in approximately 2″ segments
2 – Cups Chicken Broth
In medium sized bowl, place sliced chicken and next 4 ingredients. Marinate for at least 1/2 hour.
I have eliminated oil from this dish by sauteing everything in chicken broth. Add 1/4 cup to start, then add more as you need to when it cooks off. You will want to keep some juice going to keep a little sauce to the dish.
In nonstick wok, or large non-stick frying pan, heat 1/4 cup of the broth until boiling, then add 1/2 of the chicken and 1/4 of the garlic and ginger. Stir fry until done, approximately 5 minutes or until broth is cooked off and chicken is starting to glaze and is no longer opaque. Remove from walk and place in large bowl. Repeat with remaining chicken.
Next, add some more broth to boiling and then add the green beans and carrots and 1/4 more of the ginger/garlic. Stir fry these together approximately 5-7 minutes or until al dente, add to chicken mixture.
Lastly add more broth to boiling and cook the remaining garlic, ginger, red pepper and green onions. Cook approximately 3 – 5 minutes to al dente, add cilantro and cook 30 seconds more, then add to chicken.
Toss all together and serve over brown rice.
|Chicken Stir fry Veggies|
|Cooking Veggies Separate|