Quick and Easy Chicken Stir Fry

September 28, 2012


Ah stir fry; so easy, versatile, and is the perfect one pan meal to use up all leftover veggies in your fridge.
The vegetables are everything I needed to use up in my fridge before they turned and I had to throw them away. There is a lot of room in this recipe to get creative with ingredients, so don't let mine stop you. Use what you have and use what you like. I hate throwing away food, especially when you can make a dish like this and use them all up deliciously.




Soy Garlic Chicken Stir Fry
6oz Boneless, skinless chicken breast, baked and cut into strips
1/2 cup julienned carrots (store bought in those handy bags or hand cut)
1/2 cup sprouts
1/2 Spanish onion, rough chop
1/2 head of broccoli, rough chop on the stalk, cut small florets
1 small red or orange pepper (I had a half of both), sliced
2 scallions, rough chop
1-2 stalks celery, julienned if you want pretty, rough chop if you want quick
2-3 cloves garlic, smashed and chopped
2 TBSP low sodium soy sauce
3 TBSP EVOO
Salt
Pepper

Quickly blanch the broccoli in boiling water for 3 minutes; take out and add to an ice bath. When cool, move to a towel to dry. This step is optional. The broccoli will cook with the rest of the veggies; this step just makes sure it’s uniformly cooked.
Spray a pan or wok with nonstick spray and toss in all your veggies. Sprinkle with salt and pepper. Cook on medium heat until veggies are soft. Toss in your chicken to warm.
In a heavy saucepan, heat your oil.  Add the garlic and cook until lightly brown; add in soy sauce.  Looking for some spice? Toss in a few red pepper flakes with the garlic and allow to heat through.
Add the sauce to the veggies and chicken and toss to coat. Enjoy with brown rice and you should be able to get 2 huge servings.  Enjoy!
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