Chicken and Veggie Strifry

So I absolutely love stir fried veggies and…chicken. With my schedule, I’m always looking for something easy, tasty and full of veggies, carbs, and meat to keep my fueled after my training. Plus I want it super nutritious-I don’t want to be putting junk when I’m demanding so much out of my body. This is one of the first things I made-stir fry! Win win, right?

But wait-it’s stir fry a little unhealthy?

Pause.

If you use good ingredients a lot of “unhealthy” dishes can be made wholesome and nutritious! And let’s just clarify real quick-low fat and low carb does NOT equal healthy.

In college when I was terrified to eat fat and extra carbs, I would have ran away from this dish. Now it’s top on my list for fuel and nutrition. I just make sure I throw all the right things in and avoid the artificial junk. Fats and carbs are essential to our diet. Even if you’re not a marathon runner. Trust me-I eat more food and more types of food now than ever, I just make sure it’s quality food-and I’m telling you I’m at one of my leanest weights.

 

So let’s get down to business. The great thing about this is making it to your preference. You can just about any veggie and change it up as frequently as you like.

First thing I start with is the rice. I encourage you to choose a short grain brown rice-it’s loaded with more fiber and great for a wholesome carbohydrate. I have a rice cooker and I LOVE IT! It’s so easy to just pop the rice in with the right amount of water and let it do it’s thing-don’t have to even think about it. Just remember brown rice takes a while to cook.

So after I pop the rice in, I cut all the veggies. Be prepared for this to take some time-cutting this many veggies is not quick, but you have time since you’re waiting on the rice. In stir fry I LOVE LOVE LOVE peppers and they taste great sauteed. But I always add lots of yellow onion, garlic, cabbage, broccoli, carrots, mushrooms, and maybe some kale and asparagus. The great thing is add what YOU like. Snap peas, fresh green beans, shallots, and even celery are great additions.  Then top it with some scallions (aka green onions) and BOOYA. Make sure you load it with veggies-we all need lots of those.

My favorite protein in stir fry is chicken, but you can add grass fed beef if you like. I make sure to cook this is with the tamari sauce, some garlic, and ginger to lock in the flavor, then I add it to the veggies. Also, if you’re like my family, throwing in a couple of scrambled eggs makes this dish.

Then you throw it all together and you have a masterpiece. It’s easy, healthy and full of flavor.

Let’s start with the ingredients:

  • 1 cup dried brown rice
  • 1 3/4 cup of water 
  • 2 skinless chicken breasts (cubed sized pieces)
  • 2 tbsp of olive oil
  • Tamari Sauce to taste (I usually put 3-4 tablespoons and then add some to each individual dish)
  • 2-3 cloves of garlic (minced)
  • 1/2 cup of chopped broccoli
  • 1/2 red bell pepper (sliced)
  • 1/2 yellow bell pepper (sliced)
  • 1 medium yellow onion (sliced or chopped)
  • 1/2 cup of chopped kale
  • 1/4 cup of sliced zucchini
  • 1/2 cup of chopped cabbage
  • 1/4 cup of chopped carrots
  • 1/4 cup of sliced mushrooms
  • 1/4 cup chopped asaragus
  • 1 inch cube of ginger grated
  • 2 large cage free eggs scrambled
  • 1/4 cup chopped scallions for garnish

Directions:

  1. Start the rice. 1 cup of brown rice need 1 3/4 cups of water (if you have a rice cooker, pop them both in a press the button). If you’re doing it on the stove add them both together on medium high heat, bring the water to a boil then bring it down to simmer and cook for 45-50 minutes or until water is absorbed and rice is sticky.
  2. While the rice is cooking chop up the veggies.
  3. Take a medium skillet with a tablespoon of olive oil. Add the chicken and the minced garlic plus 2 tablespoons of Tamari sauce cook until tender. Once cooked remove from skillet and place to the side (covered to keep warm).
  4. Add the other tablespoon of olive oil to the same pan. (You may need to add another tablespoon if you use all the veggies). Start adding the veggies (the denser the veggie the sooner you cook it, the zucchini and kale will be some of the last ones to add-they don’t require much cooking time). I would start with onions, broccoli, and carrots first then (cooking for 1-2 minutes) then add the peppers, cabbage, mushrooms, and asparagus followed by the kale and zucchini. You’ll be cooking for about 5-7 minutes total or until tender. While you’re cooking the veggies add the additional 1-2 tablespoons of tamari and top with the ginger letting the flavors cook in. Turn off the heat.
  5. In a separate pan scramble the 2 eggs.
  6.  Add the chicken, rice, and eggs in with the veggies, stir together and serve. If you don’t want to mix the rice in, place it in the bowl first.
  7. Flavor with additional Tamari if needed, top with scallions, and enjoy!
Main Meals, RecipesJo Butler