Recipes

Entrées

Frozen Winter Chicken and Vegetable Stir-fry

This stir-fry uses a mix of fresh and frozen vegetables, making for a quick winter dinner. Fresh broccoli holds its texture better but the frozen veggies add simplicity and even more nutrients, making this meal a simple winter snap. The key to stir-fry is to have everything prepped and ready to go before starting. A wok is useful for stir-fries but not mandatory. Serve over riced cauliflower (also in the frozen veggie section!), quinoa, or brown rice.

Key Nutrients: Vitamin K, vitamin C, vitamin B3, selenium, chromium, folate, fiber, manganese

Prep Time
10 minutes
Cook Time
15 minutes
Yield
4

Ingredients

  • 3 tablespoons of peanut oil
  • 2 tablespoons garlic, minced
  • 1 tablespoon ginger, minced
  • ½ pound organic chicken breast, cubed into 1” chunks
  • 2 tablespoons cornstarch
  • 1 medium yellow onion, thinly sliced
  • 1 cup broccoli florets
  • 1 cup frozen mushrooms
  • 1 cup frozen peas
  • 2 tablespoons Thai basil, chopped

  •  

  • 3 tablespoons rice vinegar
  • 2 tablespoons reduced sodium tamari (or soy sauce)
  • ½ teaspoon fish sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon chili garlic sauce (optional)

Directions

  • Lightly coat chicken with cornstarch, shake off excess cornstarch and place in a small bowl. Set aside.
  • In a separate small bowl combine rice vinegar, tamari, fish sauce, sesame oil, and chili garlic sauce, if using. Set aside.
  • Heat wok and two tablespoons of oil over medium high heat. Add garlic and ginger sauté until fragrant, about 30 seconds. Add chicken and cook until golden brown and cooked through, about 5 minutes. Remove from pan.
  • Add remaining tablespoon of oil. Add onion and broccoli to the wok, sauté for 2 minutes. Add mushrooms and edamame, sauté for another two minutes.
  • Return chicken to the pan. Add sauce and sprinkle with basil.

Nutrition Facts (per serving)

  • Calories
    250
  • Total fat
    13g
  • Saturated
    1.5g
  • Trans fat
    0g
  • Polyunsaturated fat
    2.5 g
  • Monounsaturated fat
    8 g
  • Cholesterol
    30mg
  • Sodium
    660mg
  • Total Carbohydrate
    18g
  • Dietary fiber
    4g
  • Sugar
    6g
  • Protein
    17g
  • Vitamin A
    62ug
  • Calcium
    49mg
  • Iron
    2mg
  • Vitamin D
    0ug