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OUR BLOG

Healthy Dinner Idea: Stir Fry

By Fitlinks Fitness | In Uncategorized | on January 31, 2017

how-to-make-the-perfect-healthy-stir-fry-1

  • Choose a lean protein, such as chicken breast, flank steak, shrimp, cod, tofu.
  • Choose a variety of your favorite vegetables. Use at least 3 colors and about 4 cups’ worth.
  • Make a homemade sauce (or purchase a light teriyaki sauce).
  • Select a complex carbohydrate to enjoy with the stir-fry, such as brown rice or quinoa. Noodle made from whole wheat, quinoa, black beans

To reduce the amount of olive oil required for this recipe, use a non stick pan and spray oil

SAUCE INGREDIENTS

LOW-SODIUM SOY SAUCE) 3 TBSP

GINGER, FRESHLY GRATED OR USE PASTE 1/2 TBSP

RICE VINEGAR 1 TBSP

RAW HONEY OR BROWN RICE SYRUP 1 TBSP (OPTIONAL)

ORANGE JUICE 1 ORANGE

ARROWROOT STARCH 1-1/2 TBSP

STIR-FRY INGREDIENTS

RAW CHICKEN BREASTS, CUT INTO CHUNKS 1.5 LBS.

SHELLED EDAMAME 1 CUP

COLORFUL BELL PEPPERS, CHOPPED 1 CUP

CELERY, CHOPPED 1/3 CUP

CREMINI MUSHROOMS, CHOPPED 1/2 CUP

BROCCOLI FLORETS 1 CUP

GREEN ONION, CHOPPED 1/3 CUP

GARLIC, PASTE OR MINCED 1/3 TBSP

EXTRA-VIRGIN OLIVE OIL 2 TBSP, DIVIDED

DIRECTIONS

 

Set a nonstick skillet or wok on medium-high heat, and add 1 tablespoon olive oil. Add the raw, chopped chicken breasts, and cook for about 5-6 minutes, until the chicken is about 80 percent cooked. (There should be no visible pink pieces.) Set the chicken aside in a bowl so you can cook the veggies.

 

Set the same nonstick skillet or large wok on medium-high heat and add the remaining 1 tablespoon of olive oil. Add the garlic and chopped green onions, and begin to sauté for about 2 minutes. The green onions should be brown.

 

Add the raw veggies to the skillet and begin to sear them. You want some “crunch” in the veggies when you eat the stir-fry, so be careful not to overcook them.

 

Cook the veggies for about 7-8 minutes, then add the chicken back to the stir-fry and mix everything together.

 

Reduce the heat to medium, and move the chicken & veggie mixture to one side of the skillet to create room for the sauce.

 

Pour the sauce into the empty side of the skillet and allow the sauce to simmer. Once it begins to simmer, quickly mix everything together. Instant restaurant-style stir-fry

.

 

Divide into your meal-prep containers with your choice of complex carbohydrate.

 

NUTRITION FACTS
Serving size: 1 bowl (without rice or pasta)
Recipe yields: 4 servings

Amount per serving

Calories 355

Fat 11 g

Carbs 17 g (2 g fiber)

Protein 46g

 

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