For a great, healthy Chicken Stir Fry Recipe, you need three critical steps. Find out how to be successful with your stir fry and enjoy a healthy, delicious dinner.
First, marinate your meat.
Second, prepare all the ingredients ahead because stir frying moves fast.
Third, know your pan, stovetop and oil. They all factor into what temperature to use.
"Medium heat" actually means 4 (out of 10) on my temperature dial when using my electric stove, cast iron pan and grape seed oil. If I change any of those items, I will need to adjust the heat up or down.
• 3-4 chicken breasts, diced small
• 1 T. soy sauce
• 1 T. sherry
• 1 T. rice vinegar
• 1 T. sesame oil
• 1-2 T. cornstarch
• 1/4 cup chicken broth (homemade or canned or bouillon cube/powder)
• 1/4 cup soy sauce, low sodium
• 3 T. water
• 2 t. rice vinegar
• 2 t. sugar
• 2 t. sesame oil
• 1 garlic clove, minced or pressed
• 1-2 T. grape seed oil
• 1/2 t. fresh ginger minced
• 1 onion, cook 2-4 minutes until translucent
• 1 pepper, large dice
• 1/2 cup carrots, large dice, cut on diagonal
• 4 cups of cooked rice
or 2 packets of Uncle Ben's Ready Rice (one brown and one white rice)
Dice chicken and drain on several layers of paper towel.
In a small bowl, mix together the marinade. Place chicken in medium bowl, add marinade and stir. Set aside (refrigerator is the best place).
Preheat a heavy skillet on low heat.
In a small bowl, mix together sauce. Set aside.
Press garlic, grate fresh ginger and chop vegetables. Keep them separated (I use paper plates) and ready to add when needed.
Get rice prepared to be reheated at the end of the recipe. Turn up heat to medium for the skillet.
Pour 2 T. grape seed oil into skillet. Add half the chicken. Let it sit and brown for 2-3 minutes. Stir and finish cooking for 1-3 minutes.
Remove chicken to a clean bowl.
Add 1 T. more oil, if needed. Add the rest of the chicken. Let it sit and brown for 2-3 minutes. Add the garlic in the last minute. Stir and finish cooking. Remove cooked chicken to bowl.
Add 1 T. oil if needed. Add onion and stir, cooking until translucent, about 2-3 minutes. Add ginger in the last minute.
Add peppers and carrots. Cook, stirring often, until vegetables are bright in color, a bit softened but still crunchy.
Add sauce to pan and stir (may not need all the sauce). Let sauce thicken a bit, 1-3 minutes. Meanwhile, heat up rice. Microwave for appropriate time (approximately 90 seconds for every 2 cups of rice.
Add chicken back with sauce. Heat through, 1-2 minutes.
Serve over brown & white rice.
*Most stir fry recipes call for very high heat. I always burned my food using such high temperatures, so I found success using medium or medium-high heat.
Use your favorite stir fry marinade and sauce, then alter the vegetables and meat. You suddenly have MANY recipes at your disposal for great, healthy meals.
What vegetables work well with stir fry?
What meats work well with stir fry?
Have fun mixing and matching.
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