Simply Irresistible Chicken Stir Fry

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john in March 23rd, 2008

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Simply Irresistible Chicken Stir Fry!

I cooked my first stir fry back when I was thirteen years old. My mom bought one of those hand-hammered woks that used to be hawked on TV back in the eighties. Remember that? Thanks mom! Anyway, stir fry’s are one of my favorite dishes.

There are many ways to do a stir fry, you can basically add anything you like. I chose this particular recipe, for it’s low-calorie and low-fat content. It is a basic chicken and vegetable dish with stir fried rice on the side or underneath if you prefer!

Notice that I omitted oil from the ingredients. All oils are very high in fat, even olive oil has 14 grams of fat per table spoon! Add it if you like, I just thought you should be aware of the fat content. Also, you can add or omit anything you like! Any way you do it, cook it up and enjoy!

Makes 4 Servings

INGREDIENTS
1 pound boneless, skinless Chicken Breast Halves
1/2 cup low-salt Soy Sauce
1 cup low-salt Teriyaki Sauce, divided in 2
1 ts Chinese Five Spice Powder
Pinch of cinnamon
2 cloves garlic, minced
3/4 cup chopped celery
3/4 cup diagonal sliced carrots
3/4 cup chopped green pepper
3/4 cup fresh sliced mushrooms
1 cup chopped fresh broccoli
1/2 cup fresh snow pea pods
1 cup chopped onion, divide in half
4 cups of cooked brown rice

TIP: I like to cook the rice the night before and refrigerate. It handles better and tends to not stick and clump as much.

DIRECTIONS

Cook rice according to package instructions. Pour Soy Sauce, 1/2 of garlic, pinch of cinnamon and 1/2 cup of onions into Wok or large skillet. Heat on high, stirring for one minute, stir in rice. Cook over high heat, stirring constantly. Add a little water or more Teriyaki Sauce if needed. Set aside in a covered dish.
Slice chicken breast into strips. Pour 1/2 cup Teriyaki Sauce and balance of garlic into Wok or large skillet. Heat on high stirring for one minute. Add chicken strips, cook for several minutes on med-high until cooked. Set aside in covered dish.
Pour 1/2 cup of Teriyaki Sauce, balance of onions, celery, carrots, peppers, mushrooms, broccoli and pea pods into Wok or large skillet. Sprinkle with Five Spice Powder. Cook on med-high stirring frequently until veggies are near desired consistency, usually no more than 10 minutes. Add a little water or more Teriyaki Sauce if needed. Add chicken and continue to cook for several minutes until done.
Place a small portion of rice on a plate. You can either cover rice with the veggie-chicken mixture or place it next to the rice. Top with low-salt Soy Sauce, if desired.

And there you have it. It usually takes me no more than 50 minutes to prepare this dish, not including the brown rice which takes 45 minutes to cook by itself. You can always substitute white rice which will cook much faster, all be it not as healthy - Enjoy!