For dinner tonight, I made an old stand by, Stir Fry. Stir Fry is where I go when I’m not quite sure what to cook. Since it is chock full of veggies and protein, it is a great card to have stashed in your back pocket. Also, Stir Fry can be made 1,000+ different ways so no two meals have to be the alike.
Here is what I did:
Cook Time: 15 minutes, max
2 c. brown rice, cooked according to package directions, then chilled in the fridge for a little bit.
2-3 chicken tenderloins
1 tsp. canola oil
1 egg, large
1 c. frozen veggies
1 tsp. garlic powder
1 tsp. ground ginger
1 tsp. curry powder
1/2 tsp. ground red pepper or cayenne (optional)
1/4 c. stir fry sauce OR low sodium soy sauce
1/4 c. cashews or peanuts (optional)
Place chicken in a sauté pan and add just enough water to cover.
Turn heat to medium high and boil chicken, covered, for 5-8 minutes, or until no longer pink inside. While chicken is cooking, put canola oil in a wok or deep non-stick pan.
On medium high heat, scramble the egg, then set it aside. Add frozen veggies and sauté until thawed but still crisp, about 3-5 minutes. Stir in spices. Add stir fry sauce or soy sauce. At this point, the chicken should be done. Remove it from the water and chop or shred into bite sized pieces. Add scrambled egg, chicken, cold rice, and nuts (if using) to the veggie mixture. Move mixture around until warmed throughout. Top individual servings with Sriracha to taste. Yum!
-You can use white rice if you want to but brown rice is much healthier!
– Any type of protein will work! Try chicken breast, thinly sliced, seared, steak, shrimp, or even tofu.
– Pick whatever veggie blend you like! The freezer section has bags of all kinds of veggie blends and the leftovers are GREAT to have on hand. My favorites are the sugar snap pea and broccoli blends.
– The stir fry sauce OR soy sauce option is up to you and what you have in the pantry. Tonight, I used Kikkoman’s Stir Fry Sauce.
-Sriracha is SUPER hot! Be careful!!It can be found in the Asian section at the grocery store.
-This is the deep dish, wok-style pan I used: