Chicken Garden Vegetable Stir-Fry
I love to make this chicken garden vegetable stir-fry in the summer. It cooks so quickly that I do not heat up the kitchen. Plus in the summer I can get the vegetables fresh at the farmer’s market.
Feel free to use different vegetables in this dish. Having different colors of veggies is part of the appeal, so try for a mix of colors. Something green such as broccoli, green beans, zucchini, or spinach, something orange or red such as carrots, red and yellow bell pepper, or tomatoes, and something with little color such as cauliflower, bamboo shoots, or summer squash. You might try something purple such as red cabbage, purple cauliflower, or eggplant. You should end up with about 8 cups of veggies in total.
Chicken Garden Vegetable Stir-Fry
Ingredients
- 1/2 pound chicken, cooked and cut into bite sized pieces
- 1 medium carrot cut into thin sticks (about 1 cup)
- 1 cup broccoli cut into 1 inch pieces
- 1 cup cauliflower cut into 1 inch pieces
- 1 teaspoon cornstarch
- 1 Tablespoon cold water
- 1 Tablespoon tamari
- 1/2 Tablespoon dry sherry
- 1 teaspoon sugar
- dash of black pepper
- 2 Tablespoons high heat oil such as coconut or avocado oil
- 1 small (about 4 ounces) onion cut in thin wedges
- 4 ounces sliced mushrooms
Instructions
- I typically use leftover chicken that was previously cooked. If your chicken is not cooked, then cook it first. While it is cooking, you can chop the veggies. Allow about 1/2 hour to chop all the veggies.
- Bring a pot of water to boil. Add carrots, broccoli, and cauliflower. Cover and bring back to a boil. Boil for 3 minutes. Drain the veggies and set aside.
- In a small bowl dissolve the cornstarch in the cold water. Add the tamari, dry sherry, sugar, and pepper and stir well. Set aside.
- Heat a wok or large skillet over high heat. Add the oil.
- When the oil is hot, stir fry the onion for 1 minute.
- Add the mushrooms and veggie mixture to the skillet. Stir fry 2 minutes or until the veggies are crisp tender.
- Add the chicken. Stir fry 1 minute.
- Stir the small bowl of sauce to mix, then pour it over the stir fry. Cook and stir for 2-3 minutes, until sauce is thick and bubbly and everything is hot.
Notes
For stir fry, you want to prep all the ingredients and have them sitting nearby the wok or skillet. Once you start cooking, it goes really fast. For this recipe, prep time includes the time to blanch the veggies, cook time is just the stir fry part of it.
Nutrition Facts
Chicken Garden Vegetable Stir-Fry
Serves: 2
|
Amount Per Serving: 1/2 recipe
|
||
|---|---|---|
| Calories | ||
| % Daily Value* | ||
| Total Fat 22.5 | 33.8% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate 22.5 | 7.3% | |
| Dietary Fiber 6.5 | 24% | |
| Sugars | ||
| Protein 26 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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