Tuesday, May 17, 2016

Tasty Tuesday: Moms Night Out Edition - Chicken Stir Fry

For the second dish of the Moms Night Out Cooking Class, Sonia prepared a delicious chicken stir fry.  She explained how versatile this dish can be, as you can use basically any vegetables you have on hand and chicken or fish or shrimp or all three!  She also shared the recipe for "The BEST Stir Fry Sauce", (which you can make and keep in your fridge for a week) so read on to check out that homemade goodness too!  


Stir Fry Ingredients

2 cups white rice
1-2 Tbsp olive oil
2-3 chicken breasts or 4 chicken thighs, sliced thin, OR 1/2 lb shrimp, OR 1/2 lb fish, OR all three!
1 package snow peas
1/2 cup green bell peppers, sliced
1/2 cup red bell peppers, sliced
1/2 cup sliced onion or can use green onions (if you use green onions add near end of cooking)
1-2 cups broccoli slaw or 1 cup broccoli florets (if not using slaw)
1/2 cup carrots. sliced on bias (if not using slaw)
Stir fry sauce (recipe below)

Directions

  1. Place 2 cups white rice in rice cooker with 3 1/2 cups water and turn on. (Or prepare conventionally on stove top according to directions on package.)
  2. Heat oil in wok or skillet, add protein of choice until cooked.  Set aside.
  3. Cook vegetables on medium to medium high setting in oil starting with onion, carrots, then add broccoli, peppers and snow peas until tender.  If using broccoli slaw instead of sliced carrots and broccoli florets, add slaw last after other vegetables are slightly tender. (Slaw cooks faster.)
  4. Add vegetables to protein and add stir fry sauce.  Cook for 3 minutes until sauce thickens.  
  5. Serve over white rice.  
* Note:  You can add pretty much any vegetable to stir fry.  Use what you have at home for a quick school night meal.  Also, you can buy ingredients planning to use them for more than one meal.  For example, you can make fish or shrimp tacos and then use some of the same ingredients (fish, shrimp, broccoli slaw) to make stir fry.

Stir Fry Sauce Ingredients

(AUTHOR:  Tastes Lovely)

1/2 cup low sodium soy sauce (or Tamari if gluten free)
1/2 cup chicken broth (or vegetable broth if vegan)
1 Tbsp corn starch (or arrow root)
1 Tbsp honey (or agave nectar if vegan)
1 teaspoon sesame seed oil
1 teaspoon rice vinegar
2 inch piece of ginger, peeled and grated or finely minced (or 1 Tbsp ginger paste in a squeeze tube, or 1 Tbsp ground powdered ginger)
2 garlic cloves, grated or finely minced

* Note: can add 1 - 2 Tbsp brown sugar if you want it sweeter

Mix together and keep in jar in fridge for a week.  Shake before using. 


 

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