Super Simple Stir-Fry

 In Fibre, Healthy Carbs, Healthy Recipes, Recipes, Summer 2017, Weight Loss

Who doesn’t love a good stir-fry?

I gotta admit, I kind forgot about trusty-ol’ stir-frys.

We used to have them a lot growing up.

And now, as a mom myself, I can see why.

simple stir fry

They fit the dinner-bill in so many helpful ways:

  • Fast
  • Easy
  • Versatile
  • Great for when I have a fridge of random veggies and tofu or some meat, (even last nights’ supper) and,
  • Healthy

Like soups, stir-frys can be a great way to get in a load of veggies, some healthy carbs and protein.

super simple stir fry

I typically serve mine with brown rice (side note: have you tried the brown rice THAT COOKS LIKE PASTA?)

Oh man. It’s spectacular.

Anywho, I was recently reminded of all the wonderfulness that is a simple stir-fry with a client.

I was prepping for a client in-home cooking visit

And along with:

I thought stir-fry would fit perfectly with this client’s needs too (fast, fat-burning meals.)

super simple stir fry

The stir-fry was a hit and I’ve been using it in my own weekly recipe rotation since then.

Feel free to make it your own! So many veggie/protein/carb combinations out there.

I’ve been using firm or extra firm tofu lately too because I’m doing more flexitarian-style and/or meat-free choices. 

Either way, when you need supper on the table tout suite, a Super Simple Stir-Fry can be your best friend 🙂

Enjoy!

~April

Super Simple Stir Fry
Serves 4
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
404 calories
15 g
145 g
12 g
58 g
2 g
418 g
718 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
418g
Servings
4
Amount Per Serving
Calories 404
Calories from Fat 103
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 145mg
48%
Sodium 718mg
30%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
11%
Sugars 4g
Protein 58g
Vitamin A
132%
Vitamin C
134%
Calcium
9%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 450 ml low or no sodium chicken broth
  2. 1/4 cup reduced sodium soy sauce
  3. 2 tablespoons cornstarch
  4. Fresh garlic, 2 cloves crushed
  5. Fresh ginger, 2 tsp grated
  6. 1 Tbsp Canola oil
  7. 1 1/2 pounds boneless skinless chicken breasts, cut into thin strips
  8. 1 cup broccoli florets
  9. 1 cup thinly sliced carrots
  10. 1 cup red bell pepper strips
  11. 1 cup sugar snap peas or bean sprouts
  12. Sesame seeds
Instructions
  1. Mix broth, soy sauce, cornstarch, garlic and ginger in small bowl until smooth. Set aside.
  2. Heat oil in large nonstick skillet on medium-high heat. Add chicken in several batches; stir fry 5 minutes until cooked through.
  3. Remove from skillet. Repeat with remaining chicken, adding additional oil if needed. Add vegetables to skillet; stir fry 3 minutes. Return chicken to skillet.
  4. Stir soy sauce mixture. Add to skillet; stirring constantly, bring to boil on medium heat and boil for about 3 minute. Sauce will continue to thicken.
  5. Top with toasted sesame seeds
  6. Serve with cooked brown rice.
Notes
  1. You can use chicken, beef or tofu - any protein source you prefer.
beta
calories
404
fat
12g
protein
58g
carbs
15g
more
April Saunders Nutrition http://aprilsaundersnutrition.com/

Want even more Simple and Healthy Recipes to Help You Tame Your Muffin Top? Click the picture below! 

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