Chicken and Vegetable Stir Fry

We haven’t made any Asian-inspired dishes lately, even though Jeff is always suggesting stir-fry to me as a dinner idea. So I finally decided to have a go at an old stir-fry recipe, modified for our real food lifestyle and with lots of added veggies. You could certainly mix up the vegetables in the dish – asparagus would be delicious, especially as it’s about to be in season. Stir-fry also makes for great leftovers, which are perfect for packed lunches. I used to be daunted by Asian dishes because they had so many ingredients. But once you stock your pantry with some of the basics, making these dishes becomes simple.

Chicken and Vegetable Stir-Fry

Ingredients

For marinade:

  • 2 T chicken broth (I used my bone broth)
  • 2 T tamari
  • 1 t sesame oil
  • 1 T organic palm sugar
  • 1 T ginger root, peeled and grated (a microplane works well, or the fine side of a box grater)
  • 1 t arrowroot starch
  • 1/4 t baking soda
  • 2 garlic cloves, minced
  • 1 lbs boneless skinless chicken breasts, cut into thin strips

For rice:

  • 1 cup organic brown rice
  • 1 t coconut oil, melted

For stir-frying:

  • 1 T coconut oil
  • 1/4 t red chili pepper flakes
  • 2 garlic cloves, minced
  • 4 green onions, sliced into 1-inch lengths
  • 3 C broccoli florets, cut into small pieces
  • 1/2 green bell pepper, thinly sliced
  • 1/2 red bell pepper, thinly sliced
  • 2 carrots, sliced into thin coins
  • 2 T sesame seeds

Directions

Combine the first eight ingredients (through garlic) in a large resealable plastic bag. Add the sliced chicken breasts and toss to coat well. Place in the refrigerator for at least 2 hours or overnight. I made my marinade in the morning before work, to use for that night’s dinner.

ingredients

marinating chicken

In a rice cooker, toss the dry rice with 1 teaspoon of coconut oil. You can omit the oil, but my rice likes to stick to my cooker, so I came up with the idea of tossing the rice in olive oil long ago. I decided to use coconut oil this time around. Add 2 1/3 cups of water and start your cooker! Mine takes about one hour for brown rice.

oiling the rice

Chop up those veggies! I like to do all of my chopping before I get started cooking. I start chopping as soon as I start the rice cooker.

chopped scallions

chopped peppers

chopped broccoliHeat 1 tablespoon of coconut oil in a large nonstick saucepan over medium-high heat. When hot, add the green onions, garlic and red chili pepper flakes and cook, stirring frequently, for about two minutes.

sauteed onions

Add the broccoli florets and cook for about 1-2 minutes more.

adding broccoli

Add the peppers and onions and cook for 3 minutes until crisp tender.

adding peppers

Add the chicken and cook, stirring occasionally, for about 6 minutes, or until the chicken is fully cooked.

add chicken

cooked chicken

While the chicken is cooking, heat a small nonstick pan over high heat and add the sesame seeds. Keep them moving constantly until the seeds are lightly brown and toasted, about 2-3 minutes.

toasting seeds

toasted sesame seeds

Sprinkle the seeds over the chicken and vegetables and toss. Season with salt to taste. Serve over rice with an extra splash of tamari sauce.

adding sesame seeds

chicken and vegetable stir fry

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