Chicken & Broccoli Stir Fry
I like making stir fry because I can get a nice mixture of vegetables and a little bit of meat if I choose to use it in one big pan. Stir fry also gives me a wide variety of choices, helping me use whatever foods I have on hand; I can also change the taste by simply changing the spices I use.
This recipe is for a simple, healthy and hearty meal. You can eat it as is or serve it over your favorite whole grain such as brown rice, quinoa, farro, millet, sorghum, etc.
In creating a stir fry dish the basic items you will need is a large frying pan, a good quality oil, a few of your favorite spices (they don’t have to be Asian), if you like the Asian taste you’ll need soy sauce, I choose to use low sodium, and water or a favorite white wine. Some of my favorite go-to ingredients are ginger, garlic cloves, onions, cumin and turmeric; I love these flavors.
When you create your stir fry, start by choosing your main vegetable then add other favorite veggies – include string beans, quartered Brussels sprouts, onion, cauliflower, cabbage, peppers, mushrooms, celery, tomatoes (added last), spinach, kale and other leafy greens…then decide on your protein: chicken, beef, pork, shellfish, tofu, tempeh, even large cannellini beans, and finally your spices.
The amount of ingredients can vary to accommodate the amount of servings you need/want (leftovers are a great healthy lunch for tomorrow). Also, before you begin, decide what you will serve it over if anything, and begin simmering that so it will be done when the stir-fry is done.
If you’re using meat, cut it into thin strips or small chunks, add oil to your med-high heat pan along with you choice of meat and stir fry it quickly until sealed. Add a splash of water or wine to release it from the pan and to help it steam-cook a little. Immediately add your biggest vegetables, onions, garlic and spices…stir around occasionally until they are crisp-tender and bright. Add water or wine as needed to make a sauce and to de-glaze the pan.
Serve over or alongside brown rice or your whole grain of choice.
It’s delicious, filling and healthy and it doesn’t cost a lot! Enjoy!