Stir fry and Asian food in general have always been a favorite of mine, probably because when I was growing up my family went to dinner at some kind of Asian restaurant at least once a week. On the other hand my growing family doesn’t enjoy oriental foods, but I think I found a recipe for a healthy vegetable stir-fry with chicken that they liked. My daughter who says she hates stir-fry liked this recipe, so its a keeper. If your family is like mine then start out slow with the Asian flavors for example, leaving out the sesame oil will take out some of the strong flavor that kids are not privy too. Using vegetables your family likes will help them to like the flavors of the stir fry as well. Don’t get discouraged if your family doesn’t like a certain type of food, just keep trying out new recipes.
Healthy Vegetable Stir-Fry with Chicken
1 head of broccoli
1/2 cup of julienned carrots
1/2 cup mushrooms
1 pound of chicken (2 large chicken breast)
2 cloves of garlic minced
1 in. piece of ginger root diced*
1 T. soy sauce
1 T. of hoisin sauce (found in Asian food section)
1 T. sugar
1 T. sesame oil
1 T. corn starch
3 scallions chopped (only the white part)
1 tsp. salt
1/3 cup water
1 tsp. cornstarch
1/2 tsp. chicken bouillon granules
Step 1: chop chicken into bite size pieces and put in a medium size bowl.
Step 2: assemble marinade and pour over chicken and set aside. Stir sauce together and set aside.
Step 3: chop broccoli into small florets, julienne carrots, and slice mushrooms thick.
Step 4: In a large skillet or wok put a tablespoon of oil in and heat to med-hi and stir fry broccoli and carrots for about 2-3 min. adding a few tablespoons of water so the pan does not get dry. When done put vegetables on a plate and set aside.
Step 5: Get skillet hot add 1 tablespoon of oil and dump all the chicken including the marinade and the mushrooms in and cook until chicken is no longer pink and a bit browned, stirring constantly.
Step 6: Now add the broccoli, carrots and sauce and cook until the vegetables are crisp tender or to your liking, may need to add some more water. I turn the heat down and cover the stir-fry with a lid and get my plates ready with the rice.
Serve over rice and chow mein noddles (optional), makes enough for 4 people. Enjoy eating healthy with this vegetable stir-fry with chicken. Leave me a comment if you liked this recipe I would love to hear what you think.
(recipe adapted from the food network)
*Tip: when you buy ginger root, peel the whole root and slice then store in freezer zip-lock bag in the freezer, then when you need it you have it ready to go.