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Teriyaki Chicken and Vegetable Stir Fry

August 3, 2017

 

You guys requested it, so here it is: my delicious stir fry recipe I posted on FaceBook the other night. I used broccoli and asparagus because it is what I had on hand, but you can use any vegetables that you prefer. Don't like asparagus? Try carrots! Not a broccoli fan? Maybe some fresh green beans are more your style. The possibilities are endless and I LOVE when people take my recipes and make them their own. If there is one thing I want my clients to take away from working with me, it's the capability to put healthy meals together based on the foods they find in their own kitchens. That usually how meals like this come about in our house. I just look at what we have to work with and go from there! You will also find that my recipes use very minimal ingredients. When it comes to making a healthy meal and you don't have a lot of time, or you don't want to exert a lot of effort, simple is always better!

 

I also want to add a note that my recipes are usually based off of two people and one half person (a three-year-old who can eat just about as much as a grown person when there are no before dinner snacks). I also follow the mantra "cook once, eat twice," which means the meals I cook for dinner will generally be the same meal that my husband and I have for lunch the next day as leftovers. It saves time, effort, and makes sure we have a healthy option on hand! Some people don't dig leftovers though, and that's ok. I am all about doing what works best for you and yours. 

 

Teriyaki Chicken and Vegetable Stir-Fry

Serves 5

Per Serving: Cals-242; Carbs-22g; Protein-32g; Fat-3g

 

WHAT YOU NEED: 

 

1/2 Tbsp Sesame Oil

600g Skinless Chicken Breast, cubed

4 cups Broccoli, chopped

18 spears Asparagus, chopped

1/4 cup low sodium soy sauce (or 3Tbsp Bragg's Liquid Aminos if you have it on hand)

1/4 cup Honey

1 tsp Sesame Seeds

1 Tbsp Cornstarch + 1 Tbsp water

 

1. Heat sesame oil in a pan on medium/high heat 

2. Add Chicken to pan and cook until browned but not cooked through

3. Add vegetables and continue to cook, stirring frequently

4. In a medium bowl, whisk together soy sauce, honey, and sesame seeds

5. Once the chicken is cooked through, drain any excess liquid from the pan before adding the teriyaki sauce

6. Pour teriyaki sauce over chicken and vegetables in the pan and let it get hot, stirring frequently. 

7. Sauce will be thin, so take your cornstarch, whisk it with the water and add to the pan. Mix well (this step depends on the vegetables use and the liquid in the pan. If your sauce thickens on its own, skip this step.)

8. Once heated thoroughly, sauce should be thicker and your stir fry is ready to eat. 

 

I served ours over 1/4 cup of white rice, topped with hot sauce of course. Let me know how you like it! 

 

XOXO

Devin

 

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