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Healthy Chicken Stir Fry

Recipe: Healthy Chicken Stir Fry


    A healthy version of Chinese food.

Serves 4


    3 chicken breast halves cut into one-inch cubes
    3 cups Broccoli florets
    2 small Zucchini chopped
    1 red Pepper sliced into quarter inch strips
    2 Tbl olive oil divided
    3 Tbl low-salt soy sauce
    ½ cup water
    2 Tbl cornstarch
    4 green onions chopped, including some of the green part


    For this dish you can use a large wok or two large sauté pans. I'm going to give the description for the sauté pans. If you use a wok you can just add it all in.

    Take out a large, non-stick sauté pan. Put in one Tbl of olive oil. Heat the oil. Put in the chicken only and sauté until no longer pink inside. Stir often to keep the chicken from sticking.

    In a second large, sauté pan add the other tablespoon of olive oil. Heat the oil and then add the Broccoli, and red Pepper. Sauté on medium high for one minute. Add the Zucchini and cook one more minute. One of the secrets to good, healthy Chinese food is to cook the veggies only until they still have a bit of a bite to them. Don't make them wilty or you'll just be eating mush. Add the soy sauce to the chicken and toss for a half a minute more on medium. Make sure the pink is gone from the center of the chicken pieces. Now make your sauce.

    Take out a cup and add the water and the cornstarch. Stir the mixture to dissolve the cornstarch. Now add the liquid to the chicken. Turn heat back up and stir constantly until the sauce turns to a glaze. It will become shiny and stick to the chicken.

    Pour the chicken, sauce, and all of the veggies in to a large bowl to mix. (If you are using a wok it should be large enough to hold all of this). When mixed up, and the sauce is now glazing the veggies, you are ready to serve.

Serving Suggestions:

    Put the stir-fry in a bowl and sprinkle on the green onions. You're ready to eat.

    Optional: Many like rice with their Chinese food. I've been skipping the rice to cut down carbs, but this will taste great served on top of rice.

Enjoy. Cheers! Zola

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