Quick Chicken Stir Fry
No need for your usual take-away order tonight, instead try this quick and healthy recipe. Cooking at home automatically reduces calories and makes losing fat and getting fit easier than it would be while eating take-away.
This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir-fried chicken meal.
What You Need
1 head cauliflower
¼ cup sodium reduced soy sauce
¼ cup mirin (sweet rice wine)
1 Tablespoon palm sugar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces mange tout, halved lengthwise diagonally
1 bunch spring onions, cut into 1-inch pieces
1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large frying pan heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
2. Combine soy sauce, mirin, palm sugar, apple cider vinegar and chicken stock in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
3. Heat a large nonstick frying pan or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add mange tout and onions; sauté 2 minutes. Add soy mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.
One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fibre, and 28g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!