There is nothing more delicious than a good stir-fry: load up on veggies doused in a flavorful sauce with minimal clean up. That's my kind of dinner!
A good stir-fry is balanced equation with which you can create a delicious, nutritious feast:
2-3 cups vegetables + 3 oz. clean protein + flavorful sauce + 1/2 brown rice = 1 delicious meal
The sauce makes the difference between rice + veggies and a stir-fry, so make it count! My favorite Stir-Fry Sauce doubles as a marinade for tofu, chicken, beef or pork.
- ¼ cup tamari*
- 2 Tbsp rice vinegar
- 2 Tbsp toasted sesame oil
- red pepper flakes, to taste
- 2 Tbsp sesame or olive oil
- Whisk all ingredients together.
* Make it soy-free by substituting coconut aminos for tamari.
Now that you've got the secret to stir-fry success, here's a Spring Chicken Stir-Fry Recipe to give it a whirl!
Click here for a printable PDF
Makes 4 servings
- 1 cup brown rice, rinsed
- 2 cups water
- 1 lb. organic chicken
- 1 batch of Stir-Fry Sauce (above)
- 2 Tbsp coconut oil
- 1 cup mushrooms, sliced
- 3-5 spring onions, sliced
- 1-2 green garlic, sliced
- 1 lb. asparagus
- 2 cups pea pods
- 2 cups chopped spinach
- tamari and pepper to taste
- ¼ cup cilantro, chopped (optional)
- sesame seeds (optional)
- Cut chicken into chunks, then cover them with stir-fry sauce. Cover and refrigerate for 30 minutes or overnight.
- Bring water and rice to a boil, cover and lower heat to a simmer. Cook until done, approximately 45 minutes.
- Heat a large frying pan or wok over medium-low heat. Add 1 Tbsp coconut oil, followed shortly by the chicken and stir-fry sauce. Cover and cook for 10 minutes or until the chicken is no longer pink inside. Spoon chicken out onto bowl or plate and set aside.
- Heat remaining oil in the same pan you cooked the chicken. Add green onions, green garlic and mushrooms; cover and cook for 3 minutes, stirring a few times. Add the remaining vegetables and cook for another 3 minutes.
- Stir in chicken to veggies; heat through.
- Taste and season with additional tamari and black pepper, if needed. Serve over rice with cilantro and sesame seeds (optional).
Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.