Tips to make a healthier stir fry!



Simple, quick, healthy flavorful meal in under 30 minutes. This spicy marinade gives this veggie-packed stir-fry the flavors of the Southwest. This recipe cooks fast, so the key is to make sure that all of the ingredients are lined up ready to go, before you even turn on the heat. The bulk of the prep time for this recipe is spent slicing and dicing the meat and vegetables, give yourself about 20 minutes (or less depending on skill) of prep time. Once everything is assembled and ready to cook, the actual cooking time is finished in just a few minutes.


Southwest Chicken Stir Fry: Makes 2 servings


INGREDIENTS:

  • 2 tsp olive oil

  • 2 – 9 ounce skinless chicken breasts, fat trimmed off and diced into 2” chunks (should cook down to two - 6 ounce servings, so 12oz cooked total)

  • 1 ½ cups bell peppers

  • 1 ½ cups broccoli florets

  • 1 tsp cumin

  • ½ tsp cayenne pepper

  • ½ tsp smoked paprika

  • Optional: ½ tsp chili powder


DIRECTIONS:

  • Heat a large pan on medium high heat. Add oil and heat until shimmery, about 20 seconds.

  • Add diced chicken, stir occasionally until lightly browned on all sides- about 5 minutes.

  • Add peppers and broccoli and continue to cook until veggies are slightly browned and softened, about 10 minutes.

  • Add spices and a little water to help coat the stir fry with the spices, about 2 tbsp. Cook until water is completely absorbed.

  • Remove and enjoy.


1L/3G/1F/2C


3 Top Tips To Make Your Stir-Fry Healthier:

  • Make your own sauce - Yes store-bought sauces might seem more convenient, but you can actually make a quick homemade sauce, that will have far less sugar and preservatives, and it's likely you may already have the items needed in your pantry. Pro-Tip: If you need to make the sauce thicker you can consider using a tiny amount of arrow root starch (Gluten-free) instead of cornstarch. Stir the arrowroot powder with a small amount of cold liquid first (like water) to create a slurry, before adding to your recipe.

  • Don't over do the oil - A little bit goes a long way. Measure your oil out, don't be heavy handed. If you keep pouring in the oil you will keep rack up calories. Pro-Tip: If you feel like your stir-fry is getting too dry, add a few drops of water and cover for a minute or so to steam veggies and keep them from soaking up too much oil.

  • Focus on Veggies and Lean Protein (skip the starchy fillers)- No need for empty carbs that will spike your blood sugar, when you can use a variety of flavors and textures from different types of vegetables to keep your taste buds happy while keeping calorie count low.


Did you know studies show: Refined carbohydrates like processed grains are unhealthy? Studies show, refined carbs lacking in nutrients and eating them may lead to rapid spikes in blood sugar and insulin, increase risk of diseases that kill so many people each year.


Remember it's not about depriving yourself of delicious food, it's about being mindful of your choices, portion sizes, and coming up with healthier alternatives that are just as good if not better. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset.

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