• Krista Smith, FNTP

Chicken Stir-Fry

Updated: May 8, 2018


I love stir-fry when I'm in a pinch and/or have lots of veggies to use up. This one is super easy and really only as labor-intensive as you'd like to make it.


For the marinade I used avocado oil, coconut aminos, garlic, peeled/grated fresh ginger, some toasted sesame oil, a few drops of fish sauce and some pepper. Whisk well. That's it!





To make it really flavorful, marinade the meat for a few hours. Chicken thighs are a great source of protein with healthy fats. I used organic chicken thighs from Costco, but you could go with any organic or grass-fed meat you choose. Beef works well too.

Prep your marinade ingredients first, then you can use the same cutting board for your meat. It's important to cut your meat into bite-sized pieces so they marinade well. As you can see from the pics, I was totally lazy and didn't cut it up first. Do as I say, not as I do! Haha!




Put the chicken in a shallow dish or zip-top bag and pour the marinade on top. Let it marinade in the fridge for at least a couple hours. The longer, the better. If you don't have time to marinade the meat, skip that step, make this sauce and pour on the finished stir-fry to taste.


Next, choose your veggies. Be sure to have a variety of colors!! Chop into bite-sized pieces. For us low-carb people, broccoli, snow peas, green onion (white and light part only), carrots, bell pepper, zucchini and mushrooms are all excellent. You could include cauliflower, green beans, bok choy, baby corn, water chestnuts...so many options to customize. Use a good-quality frozen stir-fry blend veggies if you're in a hurry.



Notice I left my mushrooms large. I did this for a couple reasons: They cook quickly and shrink, and since hubby hates mushrooms, they are easy for him to pick out and give to me. I don't tend to measure my veggies, but I did just for you and realized they totaled 8 cups! Needless to say that for a family of 4, we have leftovers. So add as much as you want (or will fit in the wok).


I used avocado oil at 350 degrees in my wok to stir fry. Take care not to burn the oil. Add the meat. Cook, stirring constantly, until the meat is no longer pink on the outside-about 5 minutes. Next, add your veggies. I like to stir-fry them for a couple minutes, then alternate putting the lid on for a minute or so, then stirring, then lid on, etc. so the veggies soften a little. Soggy veggies aren't my thing. Cook until the veggies are as soft as you'd like, but be extra sure the meat is done before serving.



Serve as-is or with cauliflower rice or regular white rice (we love Basmati!). It's also great with some condiments. My kids love Braggs soy sauce and it's not so bad since the soybeans are non-GMO. We also love Sriracha sauce or more coconut aminos. I added Kimchi to my plate for some probiotic, gut-health support. So. Good.


Test this one out and let me know what you think! Enjoy!


Chicken Stir-Fry

Serves 4-6

Approx. 20 min prep + 2 hrs marinade; 10-minute cook time


For the marinade:

1.5 lbs chicken thighs, chopped into bite-sized pieces

½  C avocado oil

¼ C coconut aminos

4-6 green onions, diced

3 cloves garlic, diced

1 1/2 inch piece fresh ginger, peeled and grated

1 Tbsp toasted sesame oil

Dash of fish sauce (about 1/8 tsp)

Pepper


For the stir-fry:

1 Tbsp avocado oil

6-8 C vegetables of choice, chopped into bite-size pieces

I used broccoli, bell peppers, zucchini, mushrooms, carrots, snow peas


Directions:

Make the marinade. In a medium sized bowl, add the oils, coconut aminos & fish sauce. Next, dice the onions and garlic and add to the bowl. Whisk well to mix.

Place the chicken into a bag or bowl and pour marinade over the top, making sure the chicken is coated. Seal the bag or cover the bowl with plastic wrap. Leave in the fridge to marinade 2 hours or overnight.


When ready to cook, heat the oil to about 350 degrees. Take the chicken out of the marinade and discard the leftover marinade, then cook, stirring occasionally, until no longer pink on the outside, about 3-5 minutes. Add the vegetables and cook, stirring often, until meat is fully cooked and vegetables are cooked as desired.


Palmdale, CA

info@your180health.com

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Krista Smith
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Nutritional Therapy Practitioner

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