Dairy-Free, Nut-Free
SERVES 4
PREP TIME: 15 MINUTES, PLUS 15 MINUTES TO MARINATE / COOK TIME: 20 MINUTES
Stir-fry is such a perfect dish for maximizing your vegetable intake and getting creative in the kitchen. There are four hearty vegetables in this recipe that help promote both flavor and health, but you’re free to weave in other options that you enjoy. This is a dish you can make again and again in slightly different variations. Even if you didn’t enjoy a particular vegetable previously, a stir-fry can be a way to try it again. Consider serving this dish over brown or wild rice.
1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces
2 scallions, green and white parts, thinly sliced
2 tablespoons honey
1 tablespoon sesame oil
1 tablespoon white wine vinegar
2 tablespoons low-sodium soy sauce, divided
3 garlic cloves, minced, divided
1 (½-inch) piece fresh ginger, peeled and minced, divided
¾ teaspoon salt
½ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
½ large yellow onion, diced
1 carrot, cut into rounds
1 cup chopped broccoli
2 bell peppers, seeded and chopped
1 tablespoon cornstarch
⅓ cup water
Bioactive ingredients:
chicken, soy sauce, garlic, ginger, olive oil, onion, carrot, broccoli, bell pepper
1.
In a large mixing bowl, combine the chicken, scallions, honey, sesame oil, vinegar, 1 tablespoon of soy sauce, half of the garlic, half of the ginger, the salt, and the pepper. Stir to coat the chicken. Marinate for 15 minutes.
2.
Meanwhile, in a large pan, heat 2 tablespoons of olive oil over medium heat.
3.
Add the onion, carrot, and broccoli. Cook for 2 to 4 minutes, or until starting to soften.
4.
Add the bell peppers and the remaining half of the garlic and ginger. Stir-fry for 4 to 5 minutes, or until the vegetables have a vibrant color and are fork tender. Transfer to a plate.
5.
In a small mixing bowl, mix together the cornstarch and water.
6.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
7.
Add the chicken, and cook for 3 to 4 minutes, or until browned on the outside but not cooked entirely through.
8.
Add the remaining 1 tablespoon of soy sauce, and return the stir-fried vegetables to the skillet.
9.
Pour in the cornstarch mixture, stirring to combine.
10.
Increase the heat to medium-high. Bring to a simmer. Cook for 2 to 4 minutes, or until the mixture has thickened and the chicken is cooked through. Remove from the heat.
Per Serving:
Calories: 347; Total fat: 19g; Saturated fat: 3g; Protein: 25g; Total carbohydrates: 21g; Fiber: 3g; Sugar: 13g; Cholesterol: 107g
VARIATION:
For a vegetarian-friendly version, use chopped extra-firm tofu or tempeh in place of the chicken. This will provide protein and additional antioxidants. You could swap in or add vegetables such as green beans, snap peas, zucchini, or cauliflower if desired.