Quick Chicken Stir Fry: A Delicious and Healthy Dinner Option

CHICKEN STIR FRY

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INTRODUCTION: ​

Hey, KCFITCLUB family! I'm Coach Chad Derowitsch, your personal trainer specializing in healthy aging through nutrition and fitness in Overland Park, KS. Today, I want to share one of my favorite recipes, Quick Chicken Stir Fry, which perfectly aligns with our goal of promoting a healthy lifestyle.Resisting the temptation to eat out is easier when you prepare quick, nutritious dinners like this one. Our Quick Chicken Stir Fry is loaded with chicken and veggies, offering a healthier alternative to eating out. Instead of traditional rice, we'll serve this stir fry over cauliflower rice, a fantastic low-carb alternative.

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Ingredients

Serves 6

• 1 pound organic, boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 yellow onion, chopped
• 2 heads broccoli, chopped
• 2 carrots, cut in half and then into 2-inch segments
• 2 heads baby bok choy, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh ginger, minced
• 3/4 cup chicken broth (divided)
• 2 tablespoons arrowroot starch
• 2 tablespoons toasted sesame seed oil
• 1 tablespoon ume plum vinegar
• 1 tablespoon coconut aminos
• 1 ripe, organic mango, peeled, pitted, and chopped

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Instructions:

Prep the Chicken

• Rinse the chicken and cut it into 1-inch cubes.

Cook Aromatics and Vegetables

• Heat the olive oil in a large skillet over medium heat. Add the garlic and onions and sauté for about 10 minutes until they become soft and fragrant. Then, add the broccoli, carrots, and chicken and cook for 10 minutes. Incorporate the bok choy and zucchini into the skillet and cook for another 5 minutes. Pour in 1/4 cup of chicken broth, cover, and let it simmer for 10 minutes.

Prepare the Sauce

• In a small bowl, combine the remaining 1/2 cup of chicken broth with the arrowroot starch, sesame oil, vinegar, and coconut aminos. Mix well until smooth.

Combine and Finish

• Pour the sauce mixture into the skillet, along with the chopped mango. Stir constantly and cook for another 5 minutes, until the sauce thickens and everything is well-coated.

Cauliflower Rice
To serve your stir-fry, prepare some cauliflower rice:

• 1 head of cauliflower
• 1 teaspoon olive oil
• Salt and pepper to taste

Prep the Cauliflower

• Run a head of cauliflower through a food processor using the grating attachment until finely shredded.

Cook the Cauliflower

• Sauté the cauliflower in a large skillet with a teaspoon of olive oil until soft. Season with salt and pepper.

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Nutritional Information:

Per Serving:

• 243 calories
• 11g fat
• 675mg sodium
• 15g carbohydrate
• 4g fiber
• 19g protein

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​Join the Healthy Aging Movement

​Incorporate meals like this Quick Chicken Stir Fry into your diet as a significant step toward healthier aging. Share this recipe with friends, family, or co-workers who might benefit from more nutritious meal options. Let's spread the fitness truth together! If you know someone who would enjoy our newsletter, encourage them to subscribe using the 'Refer a Friend' link below.
Stay healthy and fit!

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