Post-Workout Stir Fry
Serve alone or on top of a bed of brown rice or quinoa. Enjoy.
Before you begin the recipe, decide how many people will be eating. I try to use equal parts chicken to each veg, and since I’m usually only cooking for myself, I try to make enough for leftovers throughout the week. Each breast yields roughly 12 diced pieces, so think of it that way. This version of the recipe yields 3-4 good portions and can be served with or without brown rice/quinoa.
What you’ll need:
- 1 large clove garlic (about 2 tbsp) - extra virgin olive oil - salt - pepper - 3 pieces of boneless, skinless chicken breast , diced - 1 zucchini - 1 medium or ½ a large yellow sweet onion - 1 cup frozen broccoli florets* - ½ cup frozen or fresh cut green beans - 2/3 cup low-sodium chicken stock - 4-5 shakes of low-sodium soy sauce - 2 tbsp Dijon mustard - brown rice or quinoa
*You’re obviously free to use fresh, but frozen broccoli creates steam and won’t burn while the rest of the veg cook.
Prep:
Take one large clove of garlic and mince it. This is done by chopping the garlic finely, sprinkling it with a pinch of salt, and smashing it with the blade. Continue to alternate between chopping and smashing until you have released the garlic’s oils – voila, minced garlic.
Begin making brown rice or quinoa as per instructions on the bag – I sometimes substitute chicken/veggie stock for water.
Dice your boneless, skinless chicken breast into ½ inch cubes. Salt and pepper the pieces! Put two tbsp EVOO in a large sauté pan and add half of your minced garlic. When garlic begins to sizzle, add chicken breast. Sautee until cooked through, remove from pan and drain on paper towel.
Halve your zucchini lengthwise, and then halve again. Dice into quarter inch triangles. Quarter onion, and then cut the larger layers in half (I like large pieces of onion). Add another tbsp of EVOO and the rest of the garlic to the pan. Add zucchini, onion, broccoli and green beans to the pan. Cover and cook until veggies soften and onion is at or near translucency – if you use fresh broccoli, you may want to sauté the onion for 2 minutes on its own first or the tips of the florets may burn.
When veggies are cooked, add the chicken back to the pain. In a measuring pitcher, add 2/3 cups of chicken stock and 4-5 shakes of soy sauce. Pour mixture into the pan, and when it begins to bubble, add two tbsp of Dijon mustard and stir until dissolved. Cover on low heat for 5 minutes, then let stand for a few minutes.
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