Vegetable and Chicken Stir Fry



Stir fry is an easy and healthy dinner for any night of the week. After long days of working, hitting the gym, and all the other daily responsibilities, there is always time to throw together some veggies with some Ginger and Soy Sauce over a bed of warm rice and call it a meal.

Ingredients:

1 cup brown rice, cooked= 4 cups
1 pound chicken breast tenders, sliced in to thin strips
1 TBSP Canola oil
1 TSP Sesame oil
3 TBSP low sodium Soy Sauce
1/2 TSP salt
1/2 TSP pepper
1 TBSP fresh Ginger ( about 1.5″), trimmed and chopped fine
3 cloves of garlic, chopped fine
2 cups steamed broccoli
1.5 cups steamed sugar snap peas
1/2 cup red onion, sliced
3/4 cup red Bell Pepper, sliced
1.5 cups water
1 TBSP corn starch

Directions:

In a wok or large frying pan, heat up the Canola oil over medium/ high heat. Season the chicken with a little salt and pepper, then toss into the pan with a teaspoon each of the chopped garlic and ginger, the Sesame oil, and 1 TBSP of the Soy Sauce. Cook for 5 minutes until there is no pink color left on the chicken. Then add in the rest of the ingredients (save the rice, corn starch and water) toss together for 3 minutes, then add in the corn starch and water. Stir to thicken the sauce, 2-3 more minutes. taste for seasonings, adjust with salt and pepper or Soy. Divide the mixture on to four plates over 1 cup of the brown rice. Enjoy

(photos coming)

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