Stir-fry is one of my favorites. Juicy chicken, crisp vegetables, with the slight saltiness of the soy sauce mixed with sesame oil create a classic family favorite. This stir-fry is quick, easy and takes less than 30 minutes to prepare. This is one of my go-to dinners like my Smoked Kielbasa with Potatoes and Carrots and my Baked Burritos.
When purchasing soy sauce, choose a low sodium option. However even with the low-sodium option, soy sauce is still high in sodium. So… moral of the story is use additional soy sauce sparingly.
Also, I’ve learned a little trick on how to increase protein and fiber to your meal. Just add quinoa in your brown rice. Your family will have no idea that they’re eating quinoa because the texture and taste doesn’t change. You can also try sneaking in other healthy grains with your rice such as whole wheat cous cous or millet. Your family will not tell the difference and you can smile knowing they’re eating some great power grains!
- 2 Tbs olive or coconut oil, divided
- 1 cup brown rice
- 1/2 cup organic quinoa, rinsed well in strainer
- 3 cups water
- 2 tsp minced peeled gingerroot
- 2 tsp minced garlic
- 3 chicken breasts, all visible fat discarded, sliced thinly into 2-inch strips
- 1 small sweet onion, cut into thin strips
- 2 cups snow peas or sugar snap peas
- 1 large zucchini, cut in matchstick-size pieces
- 1 large red bell pepper, cut into thin strips
- 1 (8 oz) can sliced water chestnuts, drained and rinsed
- 3 Tbs low sodium soy sauce
- 2 tsp toasted sesame oil
In medium-sized nonstick skillet over medium heat, add 1 Tbs olive/coconut oil and heat for 1 to 2 minutes. Add brown rice and quinoa. Cook for 1 to 2 minutes then add 3 cups warm water. Bring to boil, then cover, and reduce heat to low. Allow rice mixture to simmer for 20 to 25 minutes or until rice and quinoa are soft.
Meanwhile, in a separate large nonstick skillet over medium heat, add remaining 1 Tbs olive/coconut oil and heat for 1 to 2 minutes. Add gingerroot, garlic, and chicken strips. Cook for 3 to 4 minutes until chicken is no longer pink. Remove chicken mixture from heat and place chicken on plate.
Return large skillet to heat. Add onion, peas, zucchini, and red bell pepper. Saute for 3 to 4 minutes until vegetables are slightly tender.
Add water chestnuts, soy sauce, and sesame oil. Return chicken and stir well. Only cook until all ingredients are heated through, then remove from heat.
Serve Stir-fry over rice and enjoy!
~ Inspired from AHA Family Meals Cookbook.