Quick and Healthy Chicken Stir Fry

Quick Chicken Stir Fry

​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. ​

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Servings: 4 
Here’s what you need…

• 1 head cauliflower
• ¼ cup coconut aminos
• ¼ cup mirin (sweet rice wine)
• 1 Tablespoon coconut nectar
• 1 Tablespoon apple cider vinegar
• 2 Tablespoons organic chicken broth
• 3 teaspoons sesame oil, divided
• 1 pound skinless, boneless chicken breasts
• 8 ounces snow peas, halved lengthwise diagonally
• 1 bunch green onions, cut into 1-inch pieces
• 1/2 cup sliced orange and yellow peppers
• 1/2 cup chopped broccoli

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet 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 coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
3. Heat a large nonstick skillet 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 snow peas, onions. peppers and broccoli; sauté 2 minutes. Add coconut amino 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.

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Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein. 

I hope that you get a chance to give this recipe a try. Remember, in your kitchen you can create anything you want. Use this recipe as a template and if you want, add flavors you like or subtract things you dislike. If you like a recipe, play around with the ingredients and amounts and make it yours! I’m only a call or email away to assist you in all things fitness.

Dedicated To Making Healthy Your Habit!
Mychael
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