Chicken and Vegetable Stir Fry Recipe

Stir fry is a quick, easy, and healthy dinner option.   I usually make it on a whim because I have vegetables in the fridge that I want to use up or I see something inspiring at the grocery store.  We like to spend Sunday afternoon in the kitchen prepping lunches and dinner for the week, but last weekend we got tied up, didn’t have time to prep, and had to hit up the grocery store on Monday with no dinner plan in place for the week.  We didn’t have a ton of time and wanted something quick and easy.  I came across baby bok choy and decided to make a chicken and vegetable stir fry with cauliflower rice.  Stir fry is a great way to easily get a healthy serving of vegetables and, if you add chicken, some protein. I don’t add a lot of sauce so the end result is a delicious and filling combo of juicy chicken mixed with fresh vegetables! 

There is something very satisfying about chopping and combining all the vibrant colors of many different vegetables!

Ingredients:

Cauliflower Rice:

  • 1-2 heads of cauliflour
  • 1 tbsp coconut oil
  • 2 tbsp water
  • Salt and pepper to taste

Vegetable Stir fry:

  • 1 jalapeño
  • 4-5 carrots peeled and sliced
  • 3 bell peppers sliced (yellow, red, orange, or green)
  • 4 bunches of baby bok choy
  • 5-7 oz bean sprouts
  • 1 large head of broccoli florets
  • 2 tbsp water
  • 5 large cloves of garlic crushed or finely chopped
  • 1-inch piece of ginger finely chopped
  • 3 tbsp soy sauce (low sodium)
  • 1 tbsp of Sriracha
  • 2 tbsp water
  • Salt and pepper to taste
  • 1 tbsp olive oil

Baked Chicken Breast:

  • 5 boneless and skinless chicken breasts
  • 1 tbsp olive oil
  • Salt and pepper
  • Cayenne pepper

Directions:

Cauliflower Rice:

  • Cut head(s) of cauliflower into chunks and either grate with a cheese grater or put in a food processor using the grater attachment
  • Add 1 tbsp of coconut oil (or olive oil) in a large sauté pan and add cauliflower, water, and salt and pepper
  • Cover and cook over medium heat for 10 minutes, stirring occasionally, until cauliflower is tender

Cauliflower rice is a fantastic low calorie and low carb substitute for regular rice. I have also tried roasting it in the oven, but prefer the texture when cooked on the stove top as it is closer to regular rice.

Stir fry:

  • Add olive oil, garlic, and ginger to a wok over low-medium heat and sauté for 5 minutes
  • Add carrots and water, cover and cook for another 5 minutes
  • Add broccoli, peppers, bok choy, bean sprouts, soy sauce, sriracha, and salt and pepper
  • Cover and cook for another 10-15 minutes, until vegetables are tender but still have a bit of crunch

Baked Chicken Breast:

We baked a pan of chicken because we wanted to use some for lunches.

  • Prep tip, chop extra veggies as well for lunches!

Coat chicken with olive oil (we love our Misto Sprayer – http://www.misto.com/), salt, pepper, and cayenne pepper. Bake at 375 degrees for approx. 35 minutes or until internal temperature is 165 degrees Fahrenheit.  

You can also slice the chicken and add it directly to the stir fry.  Cook the chicken first in a tbsp of olive oil over medium heat until browned and cooked through. Remove and follow the instructions above. Once the vegetables are almost done, add the chicken back into the wok.

ENJOY!

This recipe made enough for 8 meals total, 4 each for Bradley and me.

Turkey Chili Recipe

In the fall and winter I love to make pots of stew, soups, and chili that we can stockpile in the freezer for easy meal options.  Over the holidays we made a ham and used the leftover ham bone and meat to make a split pea and ham soup.  I also recently made beef stew with yams instead of regular potatoes, a tasty and healthy substitute.  This weekend we made Turkey Chili, see my recipe below.  I tripled the recipe because we had four packs, 2.1 kilograms, of extra lean ground turkey.  This was too much for my french oven so I had to split it into two pots.  The result was dinner for the week and three large containers went into the freezer for later.  We put on some tunes-today’s theme was classic rock-The Rolling Stones, Eric Clapton, and Jimi Hendrix, popped a bottle of Prosecco, and started chopping.

Ingredients

  • 1 lb extra lean ground turkey
  • 2 tbsp olive oil
  • 1 cup finely chopped carrot
  • 3/4 cup finely chopped celery
  • 1 onion finely chopped
  • 2 cloves of garlic crushed or finely chopped
  • 1-2 diced bell peppers (red, yellow, orange, or green)
  • 1 jalapeño pepper chopped (optional)
  • 1- 15oz can of kidney beans
  • 1- 15oz can of black or pinto beans
  • 28oz of diced tomatoes (canned or fresh)
  • 2-3 tbsp of chili powder
  • 1 tsp cayenne pepper
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 2 cups of water or chicken stock
  • salt & pepper to taste

Heat oil in a large pot or dutch oven, add turkey and cook over medium heat until browned. Remove turkey from pot and add garlic, onions, carrots, and celery, sauté  for ~5 minutes. Add bell peppers and jalapeño pepper and sauté for a couple more minutes. Return turkey to pot and add spices. Add beans, tomatoes, and 1 1/2 cups of water or stock (until meat, beans, and vegetables are just covered). Bring to a boil, turn heat to low, and simmer for 45-60 minutes.

Note to self, a triple batch does not fit into my french oven

If Chili is too thick, add more water or stock as needed.

We like a bit of a kick to our chili so add a whole jalapeño, you can use more or less as desired.

Ready to freeze. We also made a chicken, vegetable, and lentil soup.

Happy chopping!!

I love my Le Creuset French Oven and use it all the time. They are pricey, but often go on sale and are stocked at places like HomeSense at a discounted price. Definitely worth the investment – https://www.lecreuset.ca/cookware/french-ovens/ There are also less expensive options out there.