Stir-Fry Chicken and Broccoli


Prep Time

15 minutes

Prep Notes

The prep time for stir frys is on the front end, but they are quick cooking and worth the time and effort.  Always make enough for lunch leftovers. 

Cooking Time

15 minutes

Yields

4 servings

Ingredients

2T. cooking oil (peanut or coconut oil work well)

1 ¼ lbs skinless-boneless chicken breast, cut in 1” pieces

2 cups broccoli florets

2 large carrots, sliced

1 head baby choy, sliced and well rinsed

½ lb cremini mushrooms, sliced

4 green onions, cut into 1” pieces

3T. Tamari reduced sodium soy sauce

3T. dry sherry or mirin rice cooking wine

½ tsp ground ginger

3tsp kuzu root starch dissolved in 2 T. cold water

1tsp sesame oil

Directions

In a large skillet or wok, heat the cooking oil over med-high heat.  Add chicken cubes and stir-fry 5-7 minutes.  Remove with a slotted spoon and keep warm.  Add broccoli, baby bok choy and carrots; stir-fry 2-3 minutes. Add mushrooms and green onions. Stir-fry 2 minutes more. Combine the soy sauce, sherry and ginger in a small bowl.  Add to stir-fry and stir briefly.  Then add the dissolved kuzu, sesame oil and reserved chicken.  Cook until heated through and sauce has thickened. Serve over brown rice. Makes 4 servings.  This recipe doubles well so make twice as much and have dinner ready for tomrrow night!

Notes

Kuzu root is a natural thickening agent used in Asian cooking.  You can find it at your local co-op or Whole Foods market, and of course at Asian food markets.Corn Starch is highly processed so I try to avoid it, but it could be used in place of Kuzu root with good results.  Don't spend time looking for it if you have corn starch in your pantry.  

Credit

Prairie Health Companion