Wednesday, September 26, 2012

Asian Chicken Stir Fry

One of my favorite healthy dishes is Asian Chicken Stir Fry.  It combines tasty veggies with brown rice, skinless chicken breast, and Asian seasonings.  I love it because it's so easy to prepare, a definite plus for a busy family.  I often already have a batch of cooked chicken and rice in my fridge- so I only have to cook the veggies, and then it's a one-pot meal.  The whole dish is great to take to work the next day for leftovers.

Asian Chicken Stir Fry


Ingredients (Serves 4)
  • 1 cup brown rice 
  • 4 chicken breasts
  • 1 1/2 cup veggies (broccoli, carrots, snap peas, mushrooms, water chestnuts (you can get canned in the Asian aisle of your grocery store)
  • 1 clove garlic minced
  • 1/2 onion diced or a few scallions (not pictured)
  • EVOO
  • Salt
  • Low sodium soy sauce (to taste- me me a few "glugs")
  • Ginger (to taste- for me a few slices)
  • Asian chili sauce (to taste- for me 1 teaspoon)



Directions
  1. Cook the brown rice in a saucepan
  2. Brown the chicken in a skillet
  3. In a separate skillet, add a couple tablespoons of EVOO and onion, cook until tender
  4. Add garlic and cook for 30 seconds
  5. Add veggies and stir until cooked 
  6. Add the seasonings to taste 
  7. I like to scoop out my rice separately instead of combining it with the veggies so I can control how much rice I'm getting per serving better (about 3/4 cup).  Then add chicken breast. 

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