Stir fry is my most favorite meal to make. It is so easy, and a great option at the end of the week when you have a bunch of veggies and are trying to make sure you use them. Stir fry is also a great meal prep option. Usually what I do is make chicken stir fry for dinner and then package extra for lunches for a few days.
Here is the thing though - it is easy to gain a lot of calories if you over sauce your stir fry. One day I was horrified when I discovered my husband poured a full bottle of hoisin sauce in our stir fry. There were over 1,000 calories in the bottle and tons of sodium. This led me to research lighter options.
I know some people like to "drown" their food in sauce. You are really missing out on the great, natural flavor of the meal when you do this. When you cook your protein and vegetables just right, the taste of a stir fry by itself is amazing! You really don't need to add much.
If you are going to be in a rush for dinner, plan ahead and cut up your chicken the night before. You can also chop up your veggies the day before. This will save you a lot of time the next day! Usually, this is what I do.
Here is one of my most basic stir fry recipes.
3 chicken breasts, cut into pieces
1/4 cup chicken broth
1 tbsp minced garlic
2-3 cups chopped veggies - I like broccoli, mushrooms, and red/green/yellow peppers
4 tbsp reduced sodium soy sauce
Grain - I usually cook up quinoa or brown rice.
1. Pour chicken broth and minced garlic into a pre-heated wok on medium heat.
2. Add chicken to the wok.
3. Add 2 tbsp soy sauce.
4. Cook, stirring frequently, until almost cooked through.
5. If you have veggies like broccoli, add them in at this point and cook for about 5 minutes.
6. Add other veggies and continue to stir. Add 2 tbsp soy sauce.
7. Once veggies are tender crisp, you are done! Serve the stir fry on top of your grain.
8. If others want more sauce, they can always add after the dish is served up.
|Served over rice|
|Served with quinoa|
|Taken to work for lunch...mmmmm......|