Tuesday, January 14, 2014

Ginger Chicken Stir Fry



clean eating chicken recipe


I have to admit stir fry is definitely one of my favorite dinners all year round. In search of a clean chicken stir fry (nix the fry part), I created this chicken marinade that adds just enough sweet and spicy to please any picky eater. 


To prepare your chicken marinade, combine 1 teaspoon of red pepper flakes, 1-2 tbsp minced garlic, 1 tbsp ginger, 1/2 cup low sodium soy sauce, and 1 tbsp corn starch. Mix well until smooth. 

Next, marinade 1 pound of chopped, fat free chicken breast for 1-2 hours. Once well marinaded, cook in a pan on medium-high heat using low sodium chicken broth and 1 tbsp extra virgin olive oil. 
Cook until center is no longer pink. 

When you are ready to go- Prepare your favorite stir-fry veggies (I like to use baby corn, peppers, onion, broccoli, and green beans) in low sodium chicken broth

Use this method to cook your veggies in a low fat, clean way!

Cook veggies for 15 minutes, or until soft. You can reduce heat to Low, and cover to allow them to fully saturate in flavor. Finally, mix in your prepared chicken. 

You can choose to serve rice on the side. 

2 comments:

Kristen said...

This looks so good! My husband usually isn't a big fan of stir fry but this might be one that he goes for.

Karlene Murphy said...

Thanks Kristen! Please tell me what you think - I absolutely LOVE it!

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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