Chicken & Vegetable Stir Fry
If you can take 15-20 minutes to prep. a stir-fry in the morning, ie. marinate your Protein, wash and chop your Vegetables, make your Sauce and soak your grains, you’re dancing your way to dinner. Play around with different aromatics; try Lemon Grass, Spring Onions. Different Proteins, Beef and Shrimp. Different Vegetables, Beans Sprouts, Baby corn. And different Grains, Rice Noodles, Sushi Rice. Add crushed Peanuts, Red Chilies, Cashews etc. A pre-prepped Stir Fry is always a welcome addition to weeknight dinners.
Organic Ingredients: (Serves 4)
2 Pastured Chicken Breasts - no skin or bone, cut into bite size uniform cubes
3 Cups Brown Mushrooms, washed and diced thin
2 Cups Snow peas, washed
2 Cups Broccoli, washed and chopped into bit size pieces
2 Tbsps. Sliced Ginger (peeled and thinly sliced)*
2 Tbsps. Sliced Garlic (peeled and thinly sliced)*
1/4 Cup Sesame Seeds
For Marinade: 2 Heaped Tbsps. White Miso Paste, 1/4 Cup Brown Sugar, 1/4 Cup Rice Vinegar
For Sauce: 1/4 Cup Rice Vinegar, 1/4 Cup Brown Sugar, 3 Tbsps. Soy Sauce
Coconut/Olive Oil/Avocado Oil for cooking
2 Cups of your preferred Rice or Grain for serving. I’m using Brown Basmati.
*I like to keep these pieces large so that I can pick them out for Dean who doesn’t care for them.
Advance preparation: Make Marinade by mixing together Marinade Ingredients in a small pot on high heat and bringing to a boil. Stir well with your wooden spoon until you have a smooth paste. Remove from heat and allow Marinade to cool. Stir into Chicken Cubes and refrigerate for 6-8 hours.
Make your sauce: Bring 1/4 Cup Rice Vinegar and 1/4 Cup Brown Sugar to a boil. Boil for three minutes on high heat. then add your 3 tbsps. Soy Sauce. Allow to cool. Use immediately or refrigerate until later. If you refrigerate the Sauce will take on a Honey like consistency and thin when you add it into your stir fry.
When you’re ready to cook, have your wok or large non-stick pan ready and your ingredients washed, dried, chopped and ready to go. Oil your wok (I like using a Coconut Oil Spray) and heat to high. Throw in your Chicken and cook for 2 minutes, turning each piece with tongs half way through . Remove Chicken from wok and set aside. Add in Mushrooms and cook on high heat for 4 minutes. Remove Mushrooms from wok and set aside. Add in a little more Oil, Ginger, Garlic and Broccoli. Cook for a minute before adding the Chicken and Mushrooms back in. Add Sauce and cook for 2 minutes. Add Sesame Seeds and Snow Peas and cook for a minute. Finish with Cilantro and stir. Serve with Rice on the side or on top of a bowl of Salad Greens.
Mise en place, always important but especially with a stir fry