Healthy Chicken Stir Fry Dish

Chicken Stir Fry

Chicken Stir Fry Complete 3
With so many people having a busy lifestyle, healthy meals tend to get put on the back burner and are instead replaced with food choices that are quick but not necessarily healthy. While having a meal that may not be the best for you is okay every now and then, eating whole, light, and home cooked meals are really the way to go.
That’s why we wanted to share with you our recipe for making chicken stir fry for your lunch or dinner and to show you that it really isn’t as complicated as some may think. Just be prepared to get your hands a little dirty. Don’t worry, it’s definitely worth it.
On a side note, as with any form of meat (whether it’s poultry, fish, red meat, etc.), you must always use caution when handling raw food. We use separate knives that can be placed in the dishwasher after cutting up meat to ensure a low risk of contamination. We highly recommend that you purchase (if you don’t already have) knives with plastic handles since ones with wooden handles are not meant to be placed in the dishwasher. When cutting up the chicken, cut off a large enough piece of cling wrap as well as wax paper and place the latter on top of the cling wrap. This will be your cutting board. Once done with cutting up the meat, throw away the materials in a bag with the package of chicken and then thoroughly wash your hands and the knife off that you used.

Now that that’s been said, we can now begin!

Ingredients You Will Need:

• Non-Stick Cooking Spray OR Extra Virgin Olive Oil (Right now we use Filippo Berio)
• Chicken, Raw (We purchase either Perdue or Nature’s Promise from Stop & Shop and generally aim for 1 lb worth or so)
• Onion
• Garlic
• Green Pepper
• Italian Seasoning
• Garlic Powder
• Frozen Broccoli (Stop & Shop brand or Birds Eye)
• Frozen Brown Rice (Birds Eye)

Materials Needed:

• Small Mixing Bowl
• Cling Wrap
• Wax Paper
• Flat Spatula (One meant for high heat)
• Frying Pan
• Splatter Guard
• Knives (one for cutting up the vegetables and one for cutting up the chicken)



With our version, we included green pepper, onion, and garlic so these you will need to chop those up after the chicken has started to cook.
First things first – spray your pan with the non-stick spray or place 1-2 tablespoons of olive oil into the pan and disperse evenly (you can either use the spatula to do this or just move the pan back and forth).
As with the directions stated above on how to set up your area for cutting up meat, you will now need to actually cut it up. Everyone has their own way of doing this, but we found that we don’t really like that white strip that goes through the chicken. To exclude this, we take the chicken and grab the end of the white strip that is sticking out and just take the knife, cut a small incision towards it, then just slide down the white strip (picture someone who is shaving with shaving cream and as they do so, the shaving cream comes off with the blade and the skin is revealed. So in this case, the chicken is the shaving cream and the skin is the white strip in the middle of the meat. Hopefully this has helped). Of course, you can always just cut the meat up any way you want if you don’t mind the white strip.
Once you have all the chicken separated, cut it into smaller pieces or to desired size. Smaller pieces will cook down faster while larger pieces will take a little more time to fully cook through. Place chicken into prepared pan and turn burner on to just over medium heat. At this point, you can add some spices to add flavor. Place a splatter guard over the pan to cut down on any oil splatters.  Allow to cook until chicken turns almost all white.

Pre cooked cut up chicken
Chicken Stir fry half doneNow it’s time to cut those veggies up. As with the chicken, the size of the pieces will depend on the personal preference. We tend to cut ours into smaller pieces but not so small that you can miss them. In terms of how much of each vegetable to use, we use anywhere between half of a medium sized pepper to ¾ of it, about ¼ inch width of a slice of onion (cutting it from a standing position and not lying flat), and two cloves of garlic. We suggest you cut the garlic up first to ensure that it sits out for at least 10 minutes before going into the heat.

Garlic, Onion, Pepper mix
Once the chicken has cooked to where the pieces are all almost white, take the spatula and turn them over, breaking them apart if they are stuck together once turned. Allow to cook for an additional five or so minutes until the meat starts to turn golden/crispy looking and then throw in the vegetables. Continue to cook until onion is just slightly see-through.
To accompany the dish, we microwaved some frozen broccoli and brown rice. You can have any vegetable if you don’t care too much for broccoli, but we suggest any vegetable that is green such as green beans.

Chicken Stir fry three quarters done

Once everything is cooked, you can dig in!

Chicken Stir Fry Complete 3
*This also makes great left over so if you are cooking just for yourself, this can provide an excellent lunch or dinner and does not need to be microwaved.


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