It always helps to start with a colorful cast of characters like this.
I happened to have some broccollini left in my refrigerator from late last week that I didn't use, and I added to that some red bell pepper, carrots, squash and onions. This is a good recipe to make when you have some leftover uncooked veggies in your refrigerator that you need to use. You can use anything that you like--some other good choices are broccoli, snow peas, zucchini and asparagus.The first thing to do is chop all of your
vegetables. I usually try to get all of mine approximately the same size.
The amounts in the recipe are approximations. Have fun with this and add more or take away anything you want!
Go ahead and get a pot of rice going--white or brown, whatever you prefer. I usually make two cups of uncooked rice.
Next, I cut up one boneless chicken breast into bite sized pieces. If you prefer to have a vegetarian meal, of course you may leave this out. Or, you could substitute another kind of meat.
Now you have all of your prep work done and you are ready to fire up your wok!
Now don't worry--if you don't have a wok, you can do this in a saute pan. It just might get a little messy, so be careful. Heat up 2-3 tablespoons of vegetable oil on high until good and hot. Then put all your veggies into the oil.
Beautiful, huh? Stir all this then add 2-3 tablespoons soy sauce and cook until done, approximately 5 minutes. It's important to keep stirring during this cooking process because it is done over high heat. When done, I transfer them to a medium bowl. Next, I add one tablespoon vegetable oil and cook the chicken the same way.
You're probably wondering why I don't just cook it all together. I have found that I am able to control the amount of "doneness" more if I cook them separately. Sometimes the veggies get overcooked if I cook them with the chicken. Add one tablespoon soy sauce and a little freshly ground pepper on the chicken; cook until done (approximately five to seven minutes). Then I add the chicken to the bowl of veggies.
Next, I put the rice in the hot wok with one tablespoon oil and add three tablespoons of soy sauce. Stir it until thoroughly mixed and heated through (especially if the rice is cool). You can add one to two tablespoons butter at this point if you would like. A little butter always makes it taste better, right?
Now it's time to put it all together. Pour the vegetables and chicken back into the wok with the rice and stir it all together. Continue to stir for a minute or two until you are sure everything is very hot. Also, taste and add anything you think it needs--salt, pepper, additional soy sauce. Sometimes I add a little ground red pepper, maybe 1/4 teaspoon or so.
Now, who wouldn't be excited to eat this in the middle of a hectic week?
Delicious and healthy, and a little out of the ordinary from the way you might usually serve chicken and vegetables. Have fun with it, and smile!
Chicken & Veggie Stir Fry1 medium yellow squash
2 medium carrots
1/2 package broccollini
1/2 red bell pepper
1 medium onion
1 boneless chicken breast
5 tablespoons vegetable oil, divided
6 tablespoons low sodium soy sauce, divided
2 cups uncooked rice
3 1/2 cups water
salt
pepper
1/4 teaspoon ground red pepper (or more if desired)
Chop all the vegetables and the chicken breast into bite sized pieces. Heat 2-3 tablespoons vegetable oil in a wok over high heat. Add the chopped vegetables and 2 tablespoons soy sauce; stir and cook until tender, approximately 5 minutes. Transfer the vegetables to a medium bowl and set aside. Add another tablespoon of oil and the chicken to the wok. Sprinkle with freshly ground pepper to taste. Add 1 tablespoon soy sauce and stir until done, approximately five to eight minutes. Transfer the chicken to the bowl with the vegetables. Add another tablespoon of oil to the wok along with the rice and 3 tablespoons soy sauce. Stir well until heated through. Pour the chicken and vegetables into the wok on top of the rice and stir to combine. Add ground red pepper. Stir well.
