Teriyaki Chicken Stir Fry (5 ingredients!)

This stir fry is extremely quick and easy! I am definitely on a five ingredient kick these days. Nothing like a great tasting and healthy recipe that isn’t a bunch of muss and fuss. I like to make this stir fry ahead of time and reheat it as needed. If you’re not into mushrooms, you could use any other veggie you like. I think onion, carrot, snow peas and baby corn would all work very well. Same goes for red bell peppers… If you’d rather not use those, just substitute one of the above. This recipe makes enough for four generous portions. I’ll be serving this over steamed brown jasmine rice with a little hot sauce. Feel free to add a little extra teriyaki sauce when serving, but a little goes a long way. This recipe could easily be doubled for a larger group… or for more leftovers!

What You Need:

1 lb chicken breast, cut into bite sized pieces (about ¾”)
4 ½ cups broccoli pieces, fresh or frozen (defrosted) would work here
10 mushrooms, thinly sliced
1 red pepper, chopped into 1/2” pieces
¼ cup bottled or homemade teriyaki sauce

½ Tbs olive oil

What To Do:

Heat the oil in a large skillet over medium high heat. Once the oil is hot add the mushrooms and sauté for 5 minutes or until they release their liquid and shrink.

Moving the mushrooms aside, brown the chicken for 4 minutes. Turn chicken over half way through the cooking process.

Next, add all the remaining ingredients and reduce heat to medium and cover.

With the cover on, cook for 4 minutes. Serve over steamed brown jasmine rice or quinoa.

**Edited to add: Makes about 3 - 2 cup servings

Nutritional Stats for 1 serving

Bon Appétit!

Mary

Gingery Maple Stir Fry with Snow Peas, Broccoli and Kelp Noodles

My gingery maple stir fry has the same basic components found in all of my stir frys: vegetables, protein and sauce. This spin off is sweet, savory and spicy. The kelp noodles are a fun way to bulk up this quick and easy dish. They are low calorie and add a nice, somewhat crunchy texture to this meal. For those that cannot find these, I would substitute Thai rice noodles. Although the texture is quite different, they’re still very noodley. Not only are kelp noodles a great low carb substitution for rice noodles, but they are nutritional power houses! In a Natural News.com article by Matt Monarch (http://www.naturalnews.com/025816_kelp_food_health.html), it spells out why on earth we’d want to eat these seaweed noodles. Turns out they’re not just a low cal noodle solution.

“Kelp grows in oceans and so is rich in all the nutrients which the ocean contains, most of which are needed also by the human body in various amounts. These include over 70 minerals, trace elements, enzymes, iodine, potassium, magnesium, calcium, iron and 21 amino acids. The complex range of nutrients makes it an essential promoter of glandular health. Kelp is also a natural antibiotic because of its iodine content, which helps the body fight bad bacteria and infections. “

What You Need:

16 oz firm tofu, cut into 1” cubes

12 oz kelp noodles, cut into bite sized lengths

4 carrots, peeled and sliced
5 cups broccoli pieces
9 oz snow peas
8 oz mushrooms, sliced
5 cloves garlic, minced
4 tsp ginger
3 Tbs maple syrup
1 ½ Tbs soy sauce
1 Tbs sesame oil
1 Tbs extra virgin olive oil
Hot sauce to taste



What To Do:

Heat olive oil in a large skillet over medium high heat. Once hot, brown tofu for 10 minutes and set aside.

Combine broccoli, peas, carrots and mushrooms in the same skillet and sauté for 5 minutes with the lid on, stirring occasionally.

After vegetables have been partially cooked, add kelp noodles, tofu, garlic, ginger, green onions (reserving some for garnish), syrup, soy sauce, sesame oil and hot sauce. Stir fry for an additional 5 minutes. Serve with soy sauce and hot sauce, garnished with green onions.

Serves 6

Bon Appétit!
Mary

Tofu Stir Fry with Cauliflower, Baby Bok Choy and Mushrooms

A stir fry is a quick and easy way to get your vegetable on. I chose to use these vegetables because well, I didn’t feel like going to the market and that’s what I had on hand. The best thing about stir frys is that you can put whatever you have in them. If you have chicken, spinach, bell pepper and onion, use that! The combinations are endless. This meal can be made a day ahead and re-heats nicely. A fun substitution for rice would be quinoa or kelp noodles. Perfect for days when you want to make a one pot meal that doesn’t take more than 30 minutes to throw together.

What You Need:

16 oz firm tofu, cut into 1” pieces

3 baby bok choy, cut into bite sized pieces
8 oz cremini mushrooms, sliced
12 oz cauliflower, cut into bite sized pieces

2 med zucchini, cut into bite sized pieces

1 cup brussels sprouts, quartered

3 carrots, peeled and sliced

7.4 oz cooked brown rice (about a cup)

4 green onions, thinly sliced

3 ½ tsp minced ginger

5 cloves garlic, grated or minced

1 Tbs soy sauce

1 Tbs oyster sauce
1 Tbs sesame oil
1 Tbs extra virgin olive oil
Hot sauce to taste

What To Do:

Heat olive oil in a large skillet over medium high heat. Once hot, sauté tofu for 10 minutes or until well browned. After the tofu has been cooked, remove from pan and set aside.

Still over medium high heat, add bok choy, mushrooms, cauliflower, zucchini, sprouts and carrots. Cook vegetables with the lid on for about 5 minutes, stirring occasionally.

After vegetables have been partially cooked, add garlic, ginger, rice, tofu, soy sauce, oyster sauce, sesame oil and hot sauce. Stir fry for another 5 minutes or until all ingredients are well combined and very hot.

Remove from heat and add green onions, reserving some for a garnish. Serve immediately or make a day ahead.


Serves 6-8


Bon Appetite!
Mary