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
- 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
- 1 cup organic brown rice
- 1 t coconut oil, melted
- 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
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.
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.
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.
Heat 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.
Add the broccoli florets and cook for about 1-2 minutes more.
Add the peppers and onions and cook for 3 minutes until crisp tender.
Add the chicken and cook, stirring occasionally, for about 6 minutes, or until the chicken is fully cooked.
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.
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.