Thursday, April 3, 2014

Easy Veggie and Chicken Stir-Fry


If you are stopping by from Kelly's Korner Blog, welcome! 

I am Mama to three earthly angels who are four-years-old and younger, wife to a man I've been with for 13 years, and teacher to 100 seventh and eighth graders in my English, World History, and Yearbook classes. I am just like all mamas - working or not: SUPER busy. So I am always looking for simple, healthy recipes I can make my little ones that they will actually eat. This recipe takes me less than 20 minutes from start to finish - which, for anyone who has cooked with three small children at their feet, you know is essential for your survival and sanity. 

This stir-fry is so easy and it's one of my favorite meals because the kids will eat every single bite. When my brother lived with us, he introduced the simplicity of this meal to us. Since then, I've experimented with lots of different veggies - and that's one of the other things I love about this meal - because you can put whatever you and your kids will eat in your version. I've made this with snap peas, broccoli, carrots, water chestnuts, onions, bell peppers, cauliflower, and even tofu. I literally just chop up whatever veggies or protein that I have in my fridge! The first time I made this, I took my oldest to the store and let him pick out 3 vegetables to put in there and he ate every single bite of the stir-fry because he had picked it out (he kept saying, "Mama, these are my yummy vegetables! Do you love it?!?"). P.S. If you've got picky eaters, I highly recommend this strategy! 

When I have time, I marinate the chicken in a teriyaki glaze; but I'll be honest, marinating isn't something I have a whole lot of time for lately. 

We love rice in this household and we go to a local Asian market to buy our Premium Sweet Rice; but of course - you can make it with any rice that you like - or no rice, at all. I'll tell you, though, if you love sticky rice and haven't found a good one, GO BUY THIS ONE BELOW immediately. It's amazing! When I was training for my second half marathon a few weeks ago, I substituted this rice with brown rice. I have also tried it with quinoa and it's delicious!
We also use our rice cooker. All we do is put two cups of the sweet rice in my favorite rice cooker ever, two cups of water on top (we don't stir at all), press start, and it's ready in 20 minutes. 
While that's cooking, I get my ingredients ready and get everything chopped. 
 First I chop my veggies.
 And toss them all into a bowl.
Then I chop my chicken into bite-size pieces (I couldn't photograph that because I thought it best not to chop with a sharp knife and take photos at the same time - while my husband was giving the kids baths). Afterwards, I heat wok oil in my wok (you don't have to use wok oil - you can use evoo if that's what you have). After my oil is hot, I toss in about a tablespoon of garlic and saute it for a minute.
 Then I toss in my chicken:
When my chicken is lightly sauteed, I used soy vay veri veri teriyaki sauce. I've used the kikkoman teriyaki sauce before too. I've also made my own teriyaki (which is VERY easy). But this particular night, I was tired and had come home late from a meeting after school (after 6pm) and I had three little ones at my feet asking how long until dinner - so I used the pre-made sauce. I used about half a bottle. **I intentionally use a little more than I need because I have leftovers for 2 or 3 lunches and I want to have extra sauce for when I microwave it.**
When my chicken is about 3/4th of the way cooked, I add my veggies into my wok. I cook those for about 7 minutes (Goodness. I'm totally laughing because I typed "about seven minutes" and that is quite is a specific number to use the word "about" with. To clarify, I timed how long I cooked my veggies for the purpose of this blog post because I am a VERY serious food blogger. Ha!), just until the veggies are soft and soaked into the sauce.
 By that time, usually my rice is done and I plate it all. I put rice on the bottom, the stir-fry on top, and drizzle a little teriyaki sauce on top of it. For the kids, I mix it all up together in a bowl and give them spoons. It's a little easier for them to eat that way.
Easy Veggie and Chicken Stir-Fry
(The stir-fry, without rice, is about 200 calories, 4 grams of fat, and 40 grams of protein per serving - I get about 6 adult servings out of this recipe)
  • 1.5 lbs chicken cut into bite-sized pieces
  • Teriyaki Glaze (if you want to marinate the chicken)
  • 1 tablespoon of finely chopped garlic
  • Veggies of your choice chopped into bite-sized pieces. I used:
  • 3 Bell peppers
  • Onion
  • Water chestnuts
  • Teriyaki Sauce. I used soy vay veri veri teriyaki
  • Rice (if you want). I've also made this with quinoa. Super yummy!
  1. Start your rice or quinoa.
  2. Chop your veggies and chicken.
  3. Heat oil in your wok and saute the garlic for about a minute.
  4. Cook your chicken for a minute or two, just until not pink on the outside.
  5. Pour in teriyaki sauce and coat your chicken.
  6. When your chicken is about 3/4ths of the way cooked, add in your veggies.
  7. Coat your veggies in the sauce and stir.
  8. Cook for another 7 minutes, or until your veggies are tender.
  9. Plate your food with rice and drizzle teriyaki sauce on top if you wish. Or eat stir-fry without rice.

4 comments:

J Howard said... Best Blogger Tips[Reply to comment]Best Blogger Templates

This stir-fry looks great! I'll have to make it soon! Thanks for the recipe. Also, I just read you and your husband's story and I definitely cried. Thank you for sharing it!! Love your blog!

J Howard said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Thank you so much for stopping by Kelli!!!

J Howard said... Best Blogger Tips[Reply to comment]Best Blogger Templates

This looks awesome!! Can't wait to try it!!

J Howard said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I hope you like it as much as we do!!

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