Stir fry is my go to for a healthy meal full of veggies and lean meat! This is a different version than the traditional broccoli and carrot stir fry. I really dug into my farm bag and went with the leafy greens route. Plus, so easy to control how much protein and veggies you’re getting, including how much sauce. You could even cook the sauce on the side and drizzle over when everything is done cooking. There are so many textures in this dish from the soft chicken to crunchy vegetables to the rice. Substitution options are any produce and vegetables in your farm bag, most would taste great. Swap the chicken for any lean protein or ground meat. Lastly, for the base swap the rice for Asian noodles.
Featured Veggies & Farms:
Lacinato Kale, Bok Choy, Summer Squash
Crooked Sky Farm, Rhiba Farm, Aguiar Farm, Whipstone Farm, Blooming Reed Farm
From, Chef Courtney at Nutrition Thyme RD
www.nutritionthymerd.com
Farm Veggie Chicken Stir Fry
Equipment
- Skillets
- Cutting Board
- mixing bowl
Ingredients
- 1 lb chicken breast boneless raw, chopped or strips
- 3 tbsp soy sauce, low sodium
- 3 tbsp brown sugar
- 2 tsp chili garlic sauce or Sambal
- 2 cloves garlic
- 2 tbsp oil
- 1/4 each onion, medium sliced
- 1/2 each red bell pepper chopped
- 2 cups kale no stems, chopped
- 1 each bok choy chopped
- 1 each summer squash sliced in half moons
- 2 cups brown rice cooked
- 2 tsp cornstarch optional
- 2 tsp water optional
Instructions
- To gallon bag or bowl, add chicken, soy sauce, brown sugar, chili garlic sauce, and garlic
- Marinate for at least 30 minutes; While marinating, prep and chop all vegetables
- In large skillet, heat oil and add onion and bell pepper; Cook for 5-10 minutes until soft
- Add kale, bok choy, and summer squash; Cook until slightly soft and crunchy
- While vegetables are cooking, in a separate skillet add chicken and marinade; Cook the chicken and vegetables for 7-10 min
- Optional to thicken sauce: In a small bowl, mix cornstarch and water to create a slurry
- Add cornstarch slurry and stir until sauce is thickened
- When vegetables and chicken are done, 2 serving options:1. Over cooked brown rice, layer vegetables and chicken2. Mix vegetables, chicken, and marinade together, then serve over brown riceServe 1/2 cup brown rice, 1/2 cup chicken, and about 1 cup vegetables per serving
