Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It’s easy, filling, and drenched in flavor.

We also love this chicken and broccoli stir fry and cauliflower stir fry!

This might not be a traditional stir fry recipe but it’s delish! It’s my version of broccoli mushroom stir fry with tons and tons of green veggies and nuts. I was going to say it is vegetarian but I just realized it’s vegan. Even better!

This gluten-free, healthy dinner recipe is perfect for any occasion and rivals any takeout.

Why You’ll Love This Recipe

• Naturally flexible: Stir fries are great for using up those lingering vegetables in the fridge. Also gives you the chance to use up any type of rice or noodles you have in your pantry.
• Easy: No need to make separate stir fry sauce. Everything is sautéed to perfection in coconut oil, then seasoned with soy sauce for a delicious stir fry taste.
• Healthy: No store-bought sauce plus broccoli is high in fiber and vitamin C, and mushrooms are low in calories and a great source of vitamins, minerals, and antioxidants.
• Delicious: This stir fry was delish! Crunchy, with satisfying umami flavor and filling!

Ingredients for Broccoli Mushroom Stir Fry

You might not need an extra trip to the grocery store, the ingredient list for this broccoli mushroom stir fry recipe is very simple.

• Portobello mushrooms: They are meaty and add a lot of flavor. You’ll need to chop 2 large mushrooms.
• Broccoli: Chop up 2 fresh heads of broccoli with stalks.
• Walnuts: Coarsely chopped, or you can buy pieces for a less expensive option.
• Frozen peas: You can add frozen peas straight from the freezer or use fresh peas.
• Onion: Finely chopped onions add delicious flavor. I recommend yellow onion, it’s the perfect balance between sweet and sharp.
• Soy sauce: Choose from regular soy sauce, liquid aminos or tamari.
• Coconut oil: I highly recommend not to substitute, it adds flavor.
• Toasted sesame oil: This oil adds stir fry flavor. It is an optional ingredient, so be sure to use only toasted sesame oil. Regular sesame oil does not have that special flavor.
• Green onion: A garnish of finely chopped green onion adds a nice chive flavor to the dish.
• Brown rice: I used long grain brown rice. Brown basmati rice or jasmine brown rice will work too.
• Salt: Just a pinch to flavor the rice.

How to Make Broccoli and Mushroom Stir Fry

Broccoli and mushroom stir fry is an easy weeknight dinner you’ll be dishing up in less than an hour.

Here’s a quick overview, there is a recipe card with full measurements and instructions below.

• Prep the rice: Get your rice cooking while prepping other ingredients. I made brown rice in Instant Pot, you can also cook it on the stove. In any case, you want rice to be al dente.
• Toast walnuts: Add walnuts to a hot non-stick wok and cook on medium heat until golden brown. I toasted mine for 2-3 minutes, then in the last 30 seconds, stirred in 1/2 tablespoon soy sauce. Transfer to a medium bowl.
• Sauté onion: Add 1/2 tablespoon coconut oil to the same wok and sauté onions until translucent, stirring occasionally. Then add them to the bowl with the walnuts.
• Stir fry mushrooms: In the same wok on high heat, add coconut oil and mushrooms, and cook until golden brown. Stir in soy sauce and transfer to the same bowl with walnuts and onion.

• Cook broccoli: Add remaining coconut oil and cook broccoli until soft but not overcooked. Stir in 1 tablespoon soy sauce.
• Combine: Add walnuts, onion, and mushrooms back into the pan. Fluff rice and pour into the wok. Toss in the peas along with the remaining soy sauce and sesame oil. Stir and sauté on high heat until heated through.
• Garnish and serve: Stir in green onions, remove from heat and enjoy!

What Is the Best Way to Prep Broccoli?

I like to use both broccoli crowns and broccoli stalks because they’re highly nutritious, add crunchy texture, and eliminates waste.

First remove the stalks, peel their thick skin with a vegetable peeler and slice into bite-size pieces.

Then cut broccoli florets into uniform size pieces.

More Tips for Best Results

These simple tips are what make this broccoli and mushroom recipe incredibly flavorful.

• Season each vegetable with soy sauce: Important to add a splash of soy sauce at the end of toasting nuts and each vegetable. It adds a lot of flavor without using store-bought stir fry sauce or other sauce ingredients such as cornstarch and rice vinegar, making this recipe healthy and simple.
• Use al dente brown rice: For the best taste and look, make sure rice is al dente when adding to the wok to prevent mushy rice.
• Don’t skip coconut oil: Coconut oil has a high smoke point and adds a slightly sweet, nutty flavor. If you use a different oil, the taste will not be the same.
• Use brown mushrooms: Baby Bella mushrooms or brown mushrooms such as cremini mushrooms or shiitake mushrooms are OK, but not white mushrooms. Brown mushrooms have a deep, earthy flavor where white mushrooms are much milder in taste.
• Have all ingredients ready to go: Use that 10 minutes prep time and have everything ready. Then you can quickly stir fry on medium-high heat stirring constantly for the perfect stir fry.
• Type of wok: I have this ceramic non-stick wok which allows me to use less oil. You can use a regular wok but you might have to add more oil.

What to Serve Broccoli Mushroom Stir Fry with?

This delicious stir fry is a meal on its own but if you would like to add protein, these easy recipes can be cooked at the same time as stir fry:

• Air fryer shrimp
• Baked boneless chicken thighs
• Air fryer chicken breast

How to Store and Reheat

Store: Stir fry is best served fresh but will last in the refrigerator for up to 3 days, if stored in an airtight container.

Freeze: I do not recommend freezing this dish because walnuts and veggies become soggy once thawed.

FAQs

More Broccoli and Mushroom Recipes to Try

• Sauteed broccoli
• Ground turkey and broccoli pasta
• Ground turkey, broccoli and potato skillet
• Healthy chicken broccoli casserole
• Mushroom and bean soup

More Stir Fry Recipes to Try

• Healthy chicken stir fry
• Buckwheat stir fry
• Chicken asparagus stir fry
• Beef stir fry recipe
• Cabbage stir fry
• Shrimp and vegetable stir fry
• Chicken and mushrooms

Print

Broccoli Mushroom Stir Fry

Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It's easy, filling, and drenched in flavor.

Course Dinner

Cuisine Asian

Diet Vegan

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 377kcal

Author Olena Osipov

Ingredients

For Brown Rice:

• 1 cup long grain brown rice uncooked
• 1 1/2 cups water
• Pinch of salt

For Stir Fry:

• 1 small onion finely chopped
• 2 large portobello mushrooms coarsely chopped
• 2 large broccoli stalks including stems, coarsely chopped
• 1 cup walnuts coarsely chopped
• 3 tablespoons soy sauce or liquid aminos divided
• 2-3 tablespoons coconut oil divided
• 1 1/2 cups peas frozen or fresh
• 2 teaspoons sesame oil optional
• 4 green onion sprigs finely chopped

US Customary – Metric

Instructions

• Add rice, water and salt to a medium pot and bring to a boil. Cover, reduce heat to low and cook for 30 minutes. Rice should be al dente. Or cook brown rice in Instant Pot or any other proven al dente method.
• Meanwhile, preheat non-stick wok on medium heat, add walnuts and cook for 2-3 minutes or until golden brown, stirring occasionally. In the last 30 seconds, stir in 1/2 tablespoon soy sauce, transfer to a medium bowl and set aside.
• Return wok to medium heat, add 1/2 tablespoon coconut oil, onions and cook until translucent, stirring occasionally. Transfer to a bowl with walnuts.
• Increase heat to high, add 1/2-1 tablespoon coconut oil, mushrooms and cook until golden brown, stirring frequently. In the last 30 seconds, stir in 1/2 tablespoon soy sauce and transfer to the same bowl with walnuts.
• Add remaining 1/2-1 tablespoon coconut oil, broccoli and cook for a few minutes until softer but not overcooked. In the last 30 seconds, stir in 1 tablespoon soy sauce.
• Transfer all ingredients from a bowl to the wok with broccoli. Fluff rice with a fork and add to the wok. Add peas, remaining 1 tablespoon soy sauce and sesame oil (if using). Stir and saute stir fry on high heat for about 1-2 minutes or until heated through.
• Add green onions, stir gently, remove from heat and serve hot.

Notes

• Store: Refrigerate covered in an airtight container for up to 3 days.
• I don’t recommend to freeze this stir fry because vegetables and nuts will become soggy.

Nutrition

Serving: 1.67cups | Calories: 377kcal | Carbohydrates: 50g | Protein: 14g | Fat: 16g | Saturated Fat: 3g | Sodium: 344mg | Fiber: 10g | Sugar: 8g

The post Broccoli Mushroom Stir Fry appeared first on iFoodReal.com.

Instant Pot Chicken Fried Rice is quick and easy one pot meal that tastes better than takeout. Not to mention it is healthy and makes great leftovers that entire family enjoys!

We also love this Instant Pot chicken and rice and Instant Pot rice and beans for quick easy dinners.

This Instant Pot chicken fried rice is a hit in our family every time I make it! It uses very simple ingredients and everything cooks in one pot. Scrambled eggs, rice, vegetables and chicken garnished with soy sauce and green onions. Mmmmmmm.

This is one of those healthy Instant Pot recipes that makes a lot but I like it. When kids get back from school, they are always hungry and ate their lunches. So having chicken fried rice in Instant Pot on Keep Warm function has been a life saver.

Especially, with sports practices in the evening. It is healthy and cheap vs. expensive granola bars and snacks!

Why You’ll Love This Recipe

• You will need just 9 simple ingredients plus seasonings.
• Everything cooks in one pot – even the scrambled eggs.
• Takes about 20 minutes of prep.
• It’s healthy but tastes better than a takeout.
• Perfect for Sunday meal prep.

Ingredients for Instant Pot Chicken Fried Rice

Here is everything you need to make this Instant Pot chicken fried rice recipe!

• Chicken: Boneless skinless chicken breasts or chicken thighs.
• Rice: You can use brown rice, long grain white rice, jasmine rice or basmati rice. The only kind I wouldn’t recommend to use is short grain white rice and sushi rice because it will come out mushy.
• Water: For even more flavor you can use chicken broth. Just be sure to use low sodium one because there is no added salt that you can reduce easily in this recipe. We do need full amount of soy sauce for flavor, and it is usually high in sodium.
• Veggies: Onion, mushrooms, peas, carrots and green onion.
• Eggs: A staple in any fried rice recipe.
• Soy sauce and oil: For frying and seasoning. You can also use gluten-free tamari and any oil you usually use for sauteing.

How to Make Chicken Fried Rice in Instant Pot

• Make scrambled eggs: Press Saute function and wait until display says Hot. Then cook 6 eggs, stirring after each 2 eggs to make sure they don’t set. Transfer eggs to a bowl. Stuck to the bottom eggs are OK and didn’t cause Burn for me. But please see FAQs if it happens to you.
• Add vegetables, chicken and rice and do not stir. Flatten rice with spatula, so it cooks evenly. If you forget, not a big deal. Some rice grains on top might be a bit crunchy. But they will finish cooking once stirred and fried rice sits for a bit.
• Cook: Close the lid, turn pressure vent to Sealing position and press Pressure Cook on High or Manual. Cook chicken fried rice in Instant Pot with brown rice – for 22 minutes, with white rice – for 3 minutes.

• Release pressure: With brown rice – release pressure using Quick Release method by turning valve to Venting immediately after cooking. With white rice – wait 10 minutes and then release remaining pressure, if any.
• Add soy sauce, peas, eggs and stir: If there is a little bit of liquid at the bottom, it’s OK. It will get absorbed by rice quickly once you stir and it sits for 5 minutes. Especially if you keep it on Keep Warm mode. If you see chicken pieces are stuck together, just break them gently with spatula.
• Garnish: Add green onions, give another gentle stir and serve the dish.

Tips for Best Results

• To cut recipe in half: This Instant Pot chicken fried rice recipe makes 8 generous servings. So, if you don’t want to have leftovers or freeze them, cut all ingredients in half but keep same pressure cooking time.
• Instant Pot size: You can make chicken fried rice in 6 quart Instant Pot or 8 quart Instant Pot. I think 3 quart Instant Pot would be too small.
• Rinse rice very well: You need to remove as much starch as possible, so it turns out fluffy and not mushy.
• Be sure rice is submerged in liquid: It is ideal to have water covering the rice completely, so rice cooks evenly. It’s advisable but not critical.
• If you stirred by accident: Instant Pot cooks food better when it is layered. And certain order is a must. This is all due to a heating element located at the bottom of the pot. If you stirred by accident, nothing you can do at this point. Just cook it as is and hopefully Burn message won’t come up.
• If your rice comes out crunchy: Stir, close the lid and let it sit for 20 minutes. It will get there. Also try to add a few more minutes to cooking time next time. Unfortunately, you can’t re-close the lid, cook for extra 2 minutes and say that’s your new cooking time.

Variations

• Shrimp fried rice: Omit chicken and when fried rice is cooked, add 2-3 cups of small cooked shrimp along with seasonings. I don’t think you even need to thaw it, just close the lid and let it sit along with frozen peas.
• Vegetable fried rice: Omit chicken. At the end, add chopped bell pepper, more frozen peas and even roasted peanuts to bulk up the Instant Pot fried rice.
• To use frozen chicken: Add 2 frozen chicken breasts, cook as per instructions, remove and either shred with 2 forks or dice. Return back to the pressure cooker and proceed to next step.
• To use frozen peas and carrots: No need to thaw them. In this case, skip fresh carrots in the recipe. And just beware once you add frozen vegetables at the end, carrots will be more crunchy, which is totally OK.
• To use use fresh peas: Add shelled fresh peas at the end.
• If you do not have toasted sesame oil: It is perfectly fine to omit it. Last time I didn’t have any on hand and Instant Pot chicken fried rice still came out delicious! Add sesame seeds or a splash of extra virgin olive oil, if you wish.

What to Serve Instant Pot Chicken Fried Rice with?

Because this dish is quite filling and high in carbs, my body naturally craves a salad as a side dish to go with it. We had it with Thai cucumber salad, that screamed summer to me, the other night.

Other year-round affordable salads that would go nicely here are Asian chopped salad and butter lettuce salad. Also you can never go wrong with a simple green smoothie.

Can I Make It Ahead of Time?

Sure. To make ahead, you will have to prep some elements of this dish. Most labor intensive part is to chop the chicken and vegetables.

Dice chicken and refrigerate in covered container. You can also slice the mushrooms and chop the onions and carrots and refrigerate in one container together. Chopped green onion can go in another separate container. Scramble the eggs and store them the same way.

All of these ingredients will stay fresh in the refrigerator for up to 48 hours. Then all you have to do is dump and saute, and just cook as per recipe. Huge time saver!

How to Store and Reheat

Store: Cooked rice keeps very well in the fridge and this Instant Pot chicken fried rice makes a lot of food. Refrigerate leftovers in an airtight container for up to 5 days. You can also portion them out in glass meal prep containers for easy grab-and-go meal that you can reheat in a microwave in the same container.

Freeze: Cook, cool and freeze leftovers in an airtight container for up to 3 months. Thaw in the fridge overnight.

Reheat: Reheat in a microwave in 30 seconds intervals after initial 1 minute warm up. Or you can also reheat chicken fried rice in a small pot with a splash of water by simmering on low heat, covered, for about 5 minutes. Check and stir a few times.

FAQs

More Fried Rice Recipes to Try

• Cauliflower fried rice

More Instant Pot Rice Recipes to Try

• Instant Pot long grain white rice
• Instant Pot jasmine rice
• Instant Pot basmati rice
• Instant Pot brown rice
• Instant Pot jambalaya
• Instant Pot stir fry
• Instant Pot teriyaki chicken

Print

Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice is quick and easy one pot dinner that tastes better than takeout. Not to mention it is healthy, makes great leftovers that entire family enjoys.

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 20 minutes minutes

Cook Time 12 minutes minutes

Pressure Up & Down Time 20 minutes minutes

Total Time 52 minutes minutes

Servings 8 servings

Calories 488kcal

Author Olena Osipov

Equipment

• Instant Pot

Ingredients

• 6 large eggs
• 1 medium onion chopped
• 3 cups mushrooms sliced
• 3 carrots diced
• 2 large chicken breasts diced
• 3 cups white rice or brown rice rinsed & drained
• 1 tablespoon oil for frying
• 3 1/2 cups cold water
• 2 cups peas frozen
• 1/4 cup soy sauce
• 3 tablespoons toasted sesame oil optional
• 1 bunch green onions chopped

US Customary – Metric

Instructions

• On Instant Pot, press Saute and wait until display says Hot. Add 1 tablespoon of oil and eggs. Stir with spatula until scrambled eggs are formed. Press Cancel and transfer eggs to a bowl.
• For this step no need to rinse Instant Pot. Also do not worry about stuck to the bottom eggs. Just add ingredients in the following order: water, onion, mushrooms, carrots, chicken and rice. Level with spatula to flatten the rice, so it cooks evenly.
• Close the lid, turn pressure vent to Sealing and press Pressure Cook on High or Manual: for white rice – 3 minutes, for brown rice – 22 minutes.
• After Instant Pot has finished cooking, release pressure by turning valve to Venting: white rice – after 10 minutes, brown rice – right away. And open the lid.
• Add peas, soy sauce, previously cooked scrambled eggs and toasted sesame oil (if using). Stir gently, close the lid and let it sit for 5 minutes. Then garnish with green onions and serve hot.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: For up to 3 months.
• Do not worry if there is a little bit of water left. Once you stir the fried rice and as the rice sits, it will get absorbed.
• Toasted sesame oil is a nice flavor touch but not a big deal if you don’t have one. Last time I didn’t, and fried rice was still fantastic. Some people also do not like it. You can add a touch of extra virgin olive oil instead.
• You can use frozen mix of peas and carrots if you have one. Then just skip fresh carrots.

Nutrition

Serving: 1cup | Calories: 488kcal | Carbohydrates: 65g | Protein: 26g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 159mg | Sodium: 545mg | Fiber: 6g | Sugar: 5g

The post Instant Pot Chicken Fried Rice appeared first on iFoodReal.com.

Crispy Bang Bang Shrimp Recipe is sweet, spicy and ready in 15 minutes. Healthier than the Bonefish Grill classic, so you can enjoy these addictive shrimps at home!

We are huge shrimp fans! Shrimp tacos and shrimp ceviche are favorites but bang bang shrimp tacos is definitely a top pick.

What is Bang Bang Shrimp?

Bang bang shrimp is a famous signature appetizer at Bonefish Grill. Large shrimps are battered and fried then doused in a creamy, sweet and spicy sauce made with mayonnaise, Thai sweet chili sauce, sriracha, and vinegar.

I also think it can be a fantastic quick dinner like these bang bang shrimp tacos I made. It’s a mouthwatering combo everyone loves!

Ingredients for Bang Bang Shrimp Recipe

This bang bang shrimp recipe uses a short list of simple ingredients. You most likely have most at home right now.

• Raw shrimp: You can use fresh shrimp or frozen shrimp that has been thawed. I used 21-35 count per pound large shrimp. Don’t forget about the tails! You want shrimps that are peeled, deveined with tails removed. I always forget them!
• Cornstarch: To coat the shrimp before frying to give them the crispiest exterior.
• Yogurt and Mayo: For the tangy sauce. I kept bang bang shrimp healthier by using Greek yogurt and a little bit of mayonnaise.
• Thai sweet chili sauce: You can make your own or grab some from the grocery store.
• Sriracha: Adds that spicy kick.
• White vinegar and salt: The finishing touch for the bang bang sauce.
• Oil: For frying. I recommend using a high smoke point oil such as avocado oil. Light olive oil or grapeseed oil will work too.
• Vegetables: Lettuce and fresh green onion for serving.

How to Make Bang Bang Shrimp

This bang bang shrimp recipe is super easy and hassle free, here is a quick photo overview. Full recipe card is located below.

• Make the bang bang sauce: Add mayo, yogurt, Thai sweet chili sauce, sriracha, white vinegar, and salt to a large bowl. Whisk to combine and set aside.
• Prep: Dry your shrimp using paper towel, then preheat a large non-stick skillet on medium heat and add 1 tablespoon of oil.
• Sauté shrimp: Add cornstarch to a separate bowl and coat shrimp. Shake off any excess cornstarch and add shrimp to the skillet in a single layer. Pan fry shrimp in batches for about 3-4 minutes per side, they should be pink and golden brown. Once cooked, place them on a paper towel-lined plate to soak up the extra fat.
• Add sauce and serve: Put fried shrimp in the bowl with bang bang sauce, gently stir to coat, then place them on a bed of lettuce. Garnish bang bang shrimp with chopped green onion and enjoy!

Tips for Best Results

Here are some easy tips for the best homemade bang bang shrimp.

• Work in batches: The temperature of the oil will decrease if the large skillet is overcrowded and the result will be oily, undercooked shrimp.
• Make sure shrimps are dry: Dry shrimp fries much better with a perfect crispy texture and lots of flavor. Use paper towel to remove excess water for the best results.
• Adjust the bang bang sauce to taste: Adjust any seasonings to taste and make it as mild or spicy as you like. I made it lighter with Greek yogurt but you can also make it with all yogurt or all mayonnaise.
• If you would like to deep fry bang bang shrimp: Marinate shrimp in a medium bowl with one cup of buttermilk and optional garlic powder and onion powder. Add 6 cups of vegetable oil to a large Dutch oven and heat over medium-high heat for 20 mins. Coat the shrimp in cornstarch, shake excess off, then add shrimp to oil. Stir to separate shrimp and fry for 4-5 minutes. Work in batches and coat crispy shrimp in sauce.

How to Serve Bang Bang Shrimp

Bang Bang shrimp makes a great appetizer or main course, this spicy seafood dish can be served in so many ways.

Appetizer: Serve them on their own garnished with green onion or chives with extra bang bang sauce on the side for dipping. I recommend a double batch, they’ll disappear quick!

Shrimp bowls: Place on top a bowl of Instant Pot brown rice or Instant Pot quinoa, add some fresh toppings like cabbage, diced tomatoes, avocado, carrots, and cucumber. Then drizzle with more bang bang sauce.

Tacos: Bang bang shrimp tacos or quesadillas are delicious! Use hard or soft tortillas shells, or butter lettuce for a low-carb taco. Enjoy with your favorite taco toppings or use up whatever veggies you have on hand. Top with sour cream and you’ll have a new Tuesday favorite.

Make bang bang shrimp pasta: Toss with your favorite pasta for a quick weeknight meal. Squeeze fresh lime juice or lemon juice on top for extra zest.

Veggies: Serve alongside seasonal roasted vegetables or grilled vegetables for a light summer meal.

How to Store

Store: Place cooked and coated bang bang shrimp in airtight container and store in the refrigerator for up to 4 days.

Freeze: Keep any leftovers in the freezer for up to 3 months.

Reheat: Thaw in the fridge overnight then microwave for 1-2 minutes until warm.

FAQs

More Shrimp Recipes to Try

• Shrimp spaghetti
• Air fryer shrimp
• Shrimp tostadas
• Shrimp stir fry
• Grilled shrimp skewers
• Shrimp avocado salad
• Shrimp orzo salad

Print

Bang Bang Shrimp

Bang Bang Shrimp Recipe is sweet, spicy and ready in 15 minutes. Healthier than the Bonefish Grill, yet as addictive and easy to make at home!

Course Dinner

Cuisine Mexican

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 8

Calories 172kcal

Author Olena Osipov

Ingredients

• 1 pound large raw shrimp peeled, deveined and tails removed
• 1/2 cup cornstarch
• 1/4 cup mayonnaise
• 1/4 cup Greek yogurt
• 1/4 cup Thai sweet chili sauce
• 1 teaspoon sriracha
• 1/2 tablespoon white vinegar
• 1/4 teaspoon salt
• 2 tablespoons oil for frying
• 2 tablespoons green onion finely chopped
• Lettuce shredded, for serving

US Customary – Metric

Instructions

• In a large bowl, add mayonnaise, Greek yogurt, Thai sweet chili sauce, sriracha, white vinegar, and salt. Whisk and set aside.
• Pat dry the shrimps with paper towel. Preheat large non-stick skillet on medium heat and add 1 tablespoon oil.
• In another large bowl, add cornstarch, coat shrimp in it and shake off the excess. Add to the skillet in a single layer and pan fry shrimp in batches for about 3-4 minutes per side or until pink and golden brown. Transfer shrimp onto a paper towel lined platter to soak up extra fat.
• Add fried shrimp to the bowl with the sauce and gently stir to coat.
• Place bang bang shrimp on a bed of lettuce, garnish with green onion and serve.

Nutrition

Calories: 172kcal | Carbohydrates: 12g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 75mg | Sodium: 536mg | Fiber: 0.2g | Sugar: 4g

The post Bang Bang Shrimp appeared first on iFoodReal.com.

Chicken Asparagus Stir Fry with juicy chicken, tender asparagus, and coated in a savory sauce. It’s ready in 25 minutes!

We love anything stir fry, I make healthy chicken stir fry and chicken and broccoli stir fry all the time.

This healthy chicken asparagus stir fry is faster and better than takeout. Chunks of chicken and asparagus with an easy, homemade stir fry sauce make this the perfect weeknight dinner.

Anytime I need a meal ready in 30 minutes or less, I whip up one of my savory stir fry recipes. They are quick, delicious, and nutrition packed.

Ingredients for Chicken Asparagus Stir Fry

To make this chicken asparagus stir fry recipe you will need easy to find ingredients. You can meal plan or make it in a pinch.

• Chicken: Use cubed chicken or thinly sliced chicken so it sears quickly. I used boneless skinless chicken breasts, but you can also use boneless skinless chicken thighs.
• Asparagus: Thin-medium asparagus will take less cook time than thicker pieces.
• Seasonings: Grated fresh garlic and ginger.
• Stir fry sauce: Chicken stock, soy sauce, sugar, vinegar and cornstarch. That’s it! No fancy ingredients in this easy asparagus stir fry with chicken.
• Oil: It’s important to use a high smoke point oil, like avocado oil or coconut oil when frying. Sesame oil will taste great but it has a low smoke point. You can add a little bit after if you like.
• Spices: Salt and pepper to taste.
• Garnishes: Optional, but I love garnishing with sesame seeds. They add extra flavor and texture, and pair well with Asian dishes.

How to Make Chicken Asparagus Stir Fry

Here is a quick overview how to make chicken asparagus stir fry at home.

Stir-frying moves quickly, your first step is having everything ready before getting started.

• Make stir fry sauce: In a small bowl, whisk together stock, soy sauce, sugar, vinegar and cornstarch then set aside.
• Cook chicken: Preheat large skillet on medium-high heat. Your pan is ready when a few drops of water sizzle. Add oil and chicken, sprinkle with salt and pepper, then cook until seared and cooked through.
• Stir fry chicken with asparagus: Add asparagus and cook for another 2-3 minutes. Then add your garlic and ginger, and stir fry for 30 seconds until aromatic.
• Add sauce and garnish: Whisk stir fry sauce once more then add to the skillet. Bring to a simmer and cook for 1-2 minutes. Stir chicken asparagus stir fry a few times until sauce thickens.

How to Trim and Cut Asparagus for Stir Fry

Trim asparagus by gently bending each stalk so the tough, woody end snaps off, then cut the remaining asparagus the same length. I cut them regularly into one and a half inch pieces.

You can also cut the spears on a diagonal so the sauce has a slightly larger surface to stick to. Either way you cut it, make sure to use fresh asparagus with trimmed off woody ends.

Tips for Best Results

Use these easy tips for the best chicken and asparagus stir fry!

• Have all ingredients prepped before cooking: Prep first! Stir fry means cooking small pieces of food quickly on high heat, while constantly stirring. Make sure vegetables and meat are cut before preheating your pan.
• Cut chicken and asparagus into same size pieces: For even cooking, a pleasant look, and perfect texture.
• Whisk stir fry sauce once more: The cornstarch will naturally settle to the bottom of the bowl. Make sure to whisk the sauce before adding to the pan.
• Use other vegetables: I love how versatile stir fries are! Add broccoli, cabbage, bell peppers, or sugar snap peas to chicken asparagus stir fry.
• You can use chicken thighs: If that’s what you have on hand. Make sure they are cut into small bite-sized pieces.
• Best skillet for homemade stir fry: I recommend a large deep ceramic non-stick skillet. In my experience, it’s the best way to get a good sear on both chicken and vegetables. A cast iron skillet works great too. A wok tends to steam more than sear with its high walls, but you can use whatever you are used to.
• Don’t overcook asparagus, garlic and ginger: A secret from my kitchen to yours! Asparagus, garlic and ginger are added towards the end so they don’t overcook. You want the asparagus to be bright in color with a bit of crunch.

What Sides Go with Chicken Asparagus Stir Fry?

Asparagus with chicken stir fry recipe is my go-to for any night I need a quick family-friendly meal or a delicious dish to serve a crowd.

I always stick to plain grains that can take on the flavorful stir fry sauce like rice, Instant Pot brown rice, quinoa or bulgur. Asian noodles like ramen noodles, soba noodles or chow mein noodles are great too.

For low-carb versions you can make cauliflower rice, zucchini noodles or spaghetti squash noodles.

How to Store

Store: You can keep chicken asparagus stir fry leftovers in an airtight container and store in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stove with a bit of water or chicken broth until heated through.

Freeze: I recommend to freeze only the chicken as asparagus does not freeze well.

FAQs

More Asparagus Recipes to Try

• Roasted asparagus
• Air fryer asparagus
• Broiled asparagus
• Shrimp and asparagus
• Lemon chicken and asparagus

More Stir Fry Recipes to Try

• Instant Pot chicken stir fry
• Beef stir fry
• Shrimp and vegetable stir fry

Print

Chicken Asparagus Stir Fry

Chicken Asparagus Stir Fry with juicy chicken, tender asparagus, and coated in a savory sauce. It's ready in 25 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 308kcal

Author Olena Osipov

Equipment

• Ceramic skillet

Ingredients

• 1.25 pounds boneless chicken breast cut into 1 inch pieces
• 1 pound asparagus ends trimmed and cut into 1.5 inch pieces
• 3 garlic cloves minced
• 1 inch ginger peeled and minced
• 1 1/4 cup chicken stock low sodium
• 2 tablespoons soy sauce I used Bragg’s liquid aminos
• 1 1/2 tablespoons brown sugar honey or maple syrup
• 1 teaspoon rice vinegar optional
• 1 1/2 tablespoons cornstarch
• 2 tablespoons oil for frying
• Salt to taste
• Ground black pepper to taste
• 1 tablespoon sesame seeds for garnish (optional)

US Customary – Metric

Instructions

• In a small bowl, add chicken stock, soy sauce, sugar, vinegar and cornstarch. Whisk and set aside.
• Preheat large skillet on medium-high heat, add oil and chicken. Sprinkle it with salt and pepper and cook for 10 minutes or until seared and cooked through, stirring a few times but not too often.
• Add asparagus and cook for another 2-3 minutes. Add garlic and ginger, and stir fry for another 30 seconds.
• Give stir fry sauce a whisk, pour over chicken and asparagus and bring to a simmer. Cook for 1-2 minutes or until sauce has thickened, stirring a few times.
• Garnish with sesame seeds and serve.

Notes

Store: Store leftovers in an airtight container in the fridge for up to 3 days.

Reheat: Reheat in a microwave or on the stove with a bit of water or broth until heated through.

Freeze: Chicken does freeze well but not the asparagus.

Nutrition

Calories: 308kcal | Carbohydrates: 14g | Protein: 36g | Fat: 12g | Saturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 91mg | Sodium: 694mg | Fiber: 3g | Sugar: 7g

The post Chicken Asparagus Stir Fry appeared first on iFoodReal.com.

Chicken and Broccoli Stir Fry Recipe is a simple 30 minute dinner recipe made easy with lean chicken breast, crispy broccoli, and a sweet tangy stir fry sauce!

On busy weeknights, I love making stir fries like this beef stir fry recipe, healthy chicken stir fry and teriyaki chicken and cauliflower.

Homemade chicken and broccoli stir fry is more healthy and tasty version than your favorite Chinese take out.

This chicken and broccoli recipe is made with simple ingredients like tender juicy chicken breasts and crispy veggies, stir fried in a mouthwatering sweet and sticky sauce that even the kids devour.

Another kid favorite is this healthy beef and broccoli recipe and sauteed broccoli.

Ingredients and Notes

To make chicken and broccoli stir fry recipe you will need just a handful of simple ingredients.

• Chicken: Boneless skinless chicken breasts cut into bite-sized pieces, about 1 inch. You could substitute chicken tenders or boneless skinless chicken thighs if that is all you have on hand.
• Broccoli: Chop broccoli florets as little or as big as you’d like.
• Seasonings: Fresh ginger, garlic, and black pepper add all the aromatic flavors you need.
• Oil, for frying: Some great options are avocado oil, extra virgin olive oil, virgin coconut oil.
• Toasted sesame oil: Adds distinct flavor to the sauce which is familiar in many Asian style recipes, I even love it in air fryer broccoli.
• Soy sauce: I used Bragg’s liquid aminos. You can also use tamari.
• Honey or maple syrup: If you are looking for the traditional dark color in the sauce, substitute with brown sugar.
• Cornstarch: To thicken the sauce making it that velvety sticky texture rather than thin and runny.
• Broth, low sodium: If you have made your own homemade chicken stock at home, now is a great time to use some! Either chicken broth or vegetable broth will work!

How to Make Chicken and Broccoli Stir Fry

Here is a quick overview how to make chicken and broccoli stir fry. Stir-frying moves quickly, so be sure to have everything ready and on hand before getting started. There is also a full recipe card below.

• For the chicken and broccoli sauce: Whisk sesame oil, soy sauce, honey, chicken broth, cornstarch, and black pepper in a small bowl and set aside.
• Cook the chicken: Preheat a large skillet or wok with a bit of oil. If you do not own a wok, a non-stick large skillet will work just as well. Add chicken breasts and cook uncovered until golden brown, then remove onto a plate and set aside.
• Cook the broccoli: Return pan or wok to medium-high and add remaining oil, garlic, and ginger, stirring frequently being careful as garlic and ginger can burn quickly. Add the broccoli and continue to cook.
• Add the sauce and chicken: Whisk soy sauce mixture once again to combine everything before adding to the skillet or wok. The cornstarch would have settled to the bottom of the bowl by now. Stir and let the sauce come to a boil and continue cooking until it thickens. Add the chicken and stir to combine chicken with broccoli and stir fry sauce.

Variations

• Add more veggies: Sugar snap peas, mushrooms, snow peas, zucchini, carrots, baby corn, sliced onions, or bell peppers can be added or used instead of the broccoli.
• Make it spicy: Toss in some red pepper flakes or sriracha for a bit of delicious heat.
• Use oyster sauce or hoisin sauce: Are common in Chinese chicken and broccoli stir fry. Replace some broth with either and reduce the amount of honey as those prepared sauces are sweeter.
• Add a splash of rice vinegar: Adds another layer of flavor, just add it to the sauce mixture.
• A good substitute for cornstarch would be arrowroot powder. It looks the same and acts the same.
• Make stir fry more crunchy: Toss in water chestnuts at the end of stir frying or cashews or peanuts right before serving this delicious chicken and broccoli recipe!

Tips for Best Results

Here are top tips for the best chicken and broccoli stir fry from my kitchen to yours!

• Use a higher heat skillet: A cast-iron skillet or wok produces the best heat, a regular skillet or saucepan doesn’t get as hot.
• Make sure all your ingredients are ready to go before cooking: The idea behind stir fry is to cook everything quickly at high heat. 
• Use only cold broth to make the sauce: It prevents the cornstarch from clumping.
• Use broccolette or broccolini: Works as a great replacement for regular broccoli.
• Darker stir fry sauce: In place of honey, use brown sugar. It makes the sauce darker and gives it that Chinese takeout vibe.
• Other sauces: Try healthy orange sauce instead!

What to Serve Chicken and Broccoli Stir Fry With?

• Grains: This chicken and broccoli stir fry recipe is best served hot with white rice, brown rice, quinoa, or even some brown rice noodles.
• Low carb: If you are looking for an alternative to grains, try cauliflower rice or cauliflower fried rice.
• Salad: Sometimes just a light side salad is enough, especially for a light lunch the next day. Try a creamy cucumber salad, peanut slaw, or a lettuce salad recipe.

How to Store and Reheat

Storing: Chicken broccoli stir fry will keep in the fridge in an airtight container for up to 2 days.

Reheating: To reheat, simply toss leftovers back into a skillet with a little bit of oil until heated all the way through.

I do not suggest freezing this dish! Over time it will lose taste and essential nutrients. Not to mention, due to the sauce, it may become quite mushy.

FAQs

More Stir Fry Recipes to Try

• Broccoli mushroom stir fry
• Shrimp stir fry
• Instant Pot stir fry
• Cauliflower stir fry
• Chicken asparagus stir fry

Check out 65 more easy dinner ideas.

More Chicken and Vegetables Recipes

• Chicken and mushroom recipe
• Chicken and bell pepper recipe
• Chicken and tomato recipe
• Chicken and zucchini recipe

Print

Chicken and Broccoli Stir Fry Recipe

Chicken and Broccoli Stir Fry Recipe ready in 30 minutes with lean chicken breast, crispy tender broccoli, and sweet tangy stir fry sauce!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 8 servings

Calories 151kcal

Author Olena Osipov

Equipment

• Cast iron skillet
• Measuring tools
• Measuring cups

Ingredients

Chicken and Broccoli Stir Fry:

• 1 lb chicken breast boneless cut into 1 inch pieces
• 1 lb 6 cups broccoli, chopped
• 1 tsp ginger grated
• 1 large garlic clove grated
• 2 tbsp oil for frying

Stir Fry Sauce:

• 1 tbsp toasted sesame oil
• 2 tbsp soy sauce I use Bragg’s liquid aminos
• 2 tbsp honey or maple syrup
• 4 tsp cornstarch
• 1 cup any broth low sodium
• 1/4 tsp black pepper

US Customary – Metric

Instructions

• In a small bowl, whisk together sesame oil, soy sauce, honey, broth, cornstarch and black pepper. Set aside.
• Preheat cast iron skillet or wok on medium-high heat and add 1 tablespoon of oil. Add chopped chicken breasts and cook uncovered for 7 minutes, turning once. Remove onto a plate and set aside.
• Return skillet or wok to medium-high heat. Add remaining 1 tablespoon of oil, garlic and ginger. Cook for 30 seconds, stirring frequently. Add broccoli and cook for another 2 minutes.
• Whisk sauce well (cornstarch settles fast at the bottom) and add to the skillet or wok. Stir and let sauce come to a boil, then cook for 2 minutes until it has thickened. Add chicken and stir to combine.
• Serve hot over Instant Pot brown rice, Instant Pot quinoa or rice noodles.

Notes

• Store: Refrigerate covered for up to 2 days. Do not freeze.
• Use a higher heat skillet: A cast-iron skillet or wok produces the best heat, a regular skillet or saucepan doesn’t get as hot.
• Make sure all your ingredients are ready to go before cooking: The idea behind stir fry is to cook everything quickly at high heat. 
• Use only cold broth to make the sauce: It prevents the cornstarch from clumping.
• Brown sugar: In place of honey makes the sauce darker and gives it that ‘Chinese take out’ vibe.

Nutrition

Serving: 1.5cups | Calories: 151kcal | Carbohydrates: 9g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 337mg | Fiber: 2g | Sugar: 4g

The post Chicken and Broccoli Stir Fry appeared first on iFoodReal.com.

This Healthy Chicken Stir Fry is loaded with veggies and chicken coated in easy sweet and savory stir fry sauce. It is a 30 minute meal everyone will love!

Stir fries like chicken broccoli stir fry, chicken asparagus stir fry and Instant Pot stir fry are a true saving grace on busy weeknights.

This healthy chicken stir fry is a spin-off of the classic chicken stir fry. Tender chicken and crisp vegetables are coated in homemade stir fry sauce.

It’s one of our favorite quick healthy dinners. Perfect for a weeknight family supper, dinner on the fly, even impressive enough to serve a gang or when company is coming.

Kids love anything stir fry! So you can often find me in the kitchen making beef stir fry or teriyaki chicken and cauliflower because I know dinner table will be quiet.

Ingredients for Healthy Chicken Stir Fry

To make this healthy chicken stir fry recipe, you will need very simple ingredients.

• Chicken: I used boneless skinless chicken breasts. You can use cubed chicken breast or thinly sliced chicken breast, so it sears quickly. Boneless skinless chicken thighs also will work.
• Vegetables: Plan around seasonal veggies or just wing it with whatever you have on hand. Crisp carrots, bright red bell peppers, broccoli, onion, asparagus, cauliflower and snow peas make a colourful combo. If you’re more adventuresome, try eggplant slices, a variety of mushrooms, bamboo shoots, water chestnuts, or a handful of bean sprouts. Check out this awesome guide to Asian greens and vegetables.
• Stir fry sauce: Cornstarch, chicken broth, soy sauce or gluten-free tamari, honey or maple syrup or brown sugar and vinegar. That’s it! No oyster sauce, mirin or sake.
• Seasonings: Grated fresh ginger and garlic.
• Oil, for frying: My go-to stir fry oil is avocado oil because it has a high smoke point. Other great option is coconut oil. Olive oil or sesame oil has a low heat point, so it’s not recommended.
• Garnishes: Toasted sesame seeds and green onions.

How to Make Healthy Chicken Stir Fry

Here is a step by step process in photos how to make healthy chicken stir fry at home. There is also full recipe card below.

Prep: “Stir fry” means to cook small pieces of food quickly on high heat while constantly stirring. So make sure all ingredients are prepped before you light the stove. Cut the vegetables and chicken breast.

Make stir fry sauce: Whisk together broth, soy sauce, maple syrup, vinegar, cornstarch, ginger, garlic and set aside.

Get the oil in your wok or deep pan hot, hot, hot! Your pan is ready when a few drops of sprinkled water sizzle and dance on the surface.

Cook chicken: Add chicken to the skillet and cook for 3-4 minutes per side before stirring. Then stir and cook a few more minutes until chicken is tender.

Don’t overcook the meat. That’s one secret of a successful healthy chicken stir fry recipe. Also don’t overcrowd the pan or the meat will steam instead of quickly searing.

Cook vegetables in batches: Remove cooked chicken breast onto a plate. Add oil and cook onion and bell peppers first, about 2-3 minutes.

The second secret is to not overcook your vegetables. You want your healthy chicken stir fry full of bright crunch and color, in the pan and on your plate.

Add sauce to the wok: Then add broccoli, whisk stir fry sauce because cornstarch settles, add it to the skillet and give it a gentle stir.

Let the sauce come to a boil. Cook for a few minutes until the sauce is nice and thick, stirring often.

Combine ingredients and garnish: Return cooked chicken breast, onion and bell peppers to the wok and mix everything together. Throw on some sesame seeds and your chicken stir fry is ready!

Tips for Best Results

Here are top tips for the best healthy chicken stir fry recipe in the world!

• Be ready: “Stir fry” literally means to cook ingredients quickly on high heat while stirring constantly. So make sure meat and vegetables are prepped even before you turn on the stove.
• Cut vegetables into uniform size pieces: Not only will veggies cook evenly but also your healthy chicken stir fry will have more pleasant look and texture.
• Best cookware for stir fry: To get a good sear on chicken and veggies, I recommend to use large deep ceramic non-stick skillet. I find wok does not sear food well on residential stove but rather steams it with its high walls. Cast iron skillet will work great too! Use what you are used to.

Variations

To make this healthy chicken stir fry recipe, use what you have on hand. Here are a few ideas:

• Using frozen vegetables: You can use store-bought frozen vegetable mix or even labeled “stir fry blend” vegetables. I use it with Instant Pot stir fry. Cook until vegetables are warmed through and to your preferred doneness. Keep in mind they are already somewhat “cooked” by freezing process.
• Using bone-in chicken: You can use bone-in chicken drumsticks or chicken thighs for a more hearty healthy chicken stir fry and to save money. You will have to cook it a bit longer with a splash of water.
• Dried ginger: If you don’t have any fresh ginger, use 1 teaspoon of dried ginger instead. Or just omit it.
• Dark colour sauce: If you would like dark chicken stir fry sauce like mine in photos, use brown sugar.
• Other sauce: Try healthy orange chicken sauce!

What to Serve Healthy Chicken Stir Fry with?

Steamed rice is the traditional accompaniment to any of stir fry recipes. You can also serve healthy chicken stir fry with cooked quinoa, Instant Pot long grain white rice, brown rice vermicelli, udon noodles or Instant Pot brown rice.

To enhance flavors even more, add a tablespoon of butter and green onions on top.

For a low carb chicken stir fry meal, serve over a bed of spaghetti squash noodles, cauliflower rice or zucchini noodles.

How to Store and Reheat

Store: Refrigerate healthy chicken stir fry leftovers in an airtight container for 1-2 days.

Reheat: To enjoy warm again for healthy lunch, reheat chicken stir fry by simmering in a small pot with a splash of water or chicken broth until heated through. Stir occasionally and enjoy all over again.

I do not recommend to freeze this dish because vegetables will become soggy upon thawing.

FAQs

More Stir Fry Recipes to Try

• Healthy beef and broccoli
• Shrimp stir fry
• Chicken lettuce wraps
• Broccoli and mushroom stir fry
• Buckwheat stir fry
• Salmon stir fry

You may also love browsing these 65 healthy chicken recipes!

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Healthy Chicken Stir Fry

Healthy Chicken Stir Fry Recipe loaded with veggies and chicken coated in easy homemade stir fry sauce. 30 minute meal everyone will love!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 235kcal

Author Olena Osipov

Equipment

• Ceramic skillet

Ingredients

• 1.25 lbs boneless chicken breast or thighs cut into 1 inch pieces
• 1 large white onion thinly sliced
• 2 large bell peppers thinly sliced
• 1 lb broccoli chopped
• 3 garlic cloves minced
• 1 inch ginger peeled and minced
• 1 3/4 cup chicken stock low sodium
• 1/4 cup soy sauce I used Bragg’s liquid aminos
• 2 tbsp honey, maple syrup or brown sugar
• 1 tbsp rice vinegar
• 3 tbsp cornstarch
• 1 tbsp sesame seeds for garnish
• 2 tbsp Avocado oil for frying

US Customary – Metric

Instructions

• Cut the vegetables and chicken. “Stir fry” means to cook small pieces of food quickly on high heat while stirring. I highly recommend the vegetables and meat are prepped before you light the stove.
• In a medium bowl, whisk together chicken stock, soy sauce, maple syrup, vinegar, cornstarch, garlic and ginger. Set aside.
• Preheat large ceramic non-stick skillet on medium heat and add 1 tbsp of oil.

  °To cook boneless chicken breasts or thighs: Cook uncovered for 3 minutes per side, stirring a few times.

  °To cook bone-in chicken: Add chicken and 2 tbsp of water to a wok, sprinkle with a bit of salt, cover and cook for 10 minutes. Turn, cover and cook for another 10 minutes.
• Remove chicken on a plate and return skillet to high heat. Add 1 more tbsp of oil, onion and bell peppers. Cook for 2 minutes, stirring once or twice. Remove onto a plate.
• Return skillet to medium heat, add broccoli, whisk stir fry sauce well (cornstarch settles fast at the bottom) and add to the skillet. Stir, let sauce come to a boil, then cook for a few minutes until thickened, stirring often.
• Return cooked chicken, onion and bell peppers to the skillet. Stir gently, turn off heat and garnish stir fry with sesame seeds.
• Serve hot over Instant Pot quinoa, Instant Pot brown rice, brown rice vermicelli or whole wheat spaghetti.

Notes

• Store: Refrigerate covered for up to 2 days.
• Reheat: To enjoy warm again, reheat by simmering it on the stove with a splash of water or broth until heated through. Stir occasionally and enjoy all over again.
• Meat with bone in: You can replace chicken breasts with 2 lbs chicken drumsticks/thighs. Cook times indicated in the recipe.
• Best veggies to stir fry: Crisp carrots, bright red peppers, broccoli, onions, asparagus, cauliflower and snow peas make a colourful combo.
• Dried ginger: If you don’t have any fresh, use 1 tsp of dried instead. 

Nutrition

Serving: 1.5cups | Calories: 235kcal | Carbohydrates: 16g | Protein: 25g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 60mg | Sodium: 770mg | Fiber: 4g | Sugar: 5g

The post Healthy Chicken Stir Fry appeared first on iFoodReal.com.

Healthy Chicken Lettuce Wraps are 30 minute low carb appetizer or lighter main dish. Serve healthy lettuce wraps alone or over a bed of rice or cauliflower rice.

Another lighter meal you might enjoy is this healthy chicken stir fry and chicken and broccoli stir fry.

Once upon a time, I ordered chicken lettuce wraps every time I saw them on a menu. However, after educating myself more on their ingredients, I now skip those entirely and make my own delicious healthy chicken lettuce wraps at home.

They’re fun to make and easy to customize for a quick healthy dinner.

These Asian lettuce wraps combine meat with cashews, firm veggies, and a fair amount of delicious homemade teriyaki sauce. Not only do they rival the flavor of any restaurant’s version, but they’re so much healthier too.

Ingredients for Chicken Lettuce Wraps

All you need for these healthy chicken lettuce wraps recipe are a handful of simple ingredients you probably have already in your kitchen.

• Chicken: I tend to use chicken breast or chicken thighs. However, ground chicken or ground turkey would also work.
• Lettuce: I recommend to use iceberg lettuce, romaine lettuce, or butter lettuce.
• Cashews: These creamy nuts add texture and more healthy fats to these healthy lettuce wraps. You can replace them with toasted almonds, peanuts, sunflower seeds, or sesame seeds. Or omit them entirely.
• Vegetables: Many veggies will work. I recommend to use firm vegetables like zucchini, bell pepper and broccoli.  
• Aromatics: Fresh yellow onion, garlic, ginger, and green onion.
• Soy sauce: You can also use low sodium soy sauce, liquid aminos, coconut aminos or tamari.
• Sweetener: I prefer to use maple syrup although agave, honey, or even granulated sugar should work.
• Vinegar: Use a light vinegar like rice vinegar or white wine vinegar. You can also use regular white vinegar although it has more harsh flavor.
• Cornstarch: To thicken the sauce. Arrowroot powder or tapioca flour will be great too.
• Oil: Any neutral cooking oil like avocado oil will work. Sesame oil would help to add extra flavor.

How to Make Healthy Chicken Lettuce Wraps

Here is a quick overview how to make healthy chicken lettuce wraps in 4 simple steps. There is also full recipe card below.

• Prepare the ingredients: First, clean and chop all the ingredients as needed. Dice the chicken, finely chop the onion, mince the garlic and ginger, and dice all vegetables. You’ll also need to separate the leaves from your head of lettuce, then give them a rinse, too.
• Toast the cashews: Preheat a large non-stick skillet over medium heat and add the cashews, frying until lightly toasted and fragrant, stirring constantly. When ready, transfer to a bowl and set aside.
• Sauté vegetables and chicken: Return skillet to the heat and add the oil. Once hot, add the onion, garlic, and ginger, and cook for one minute, stirring constantly. Then, add the chicken to the pan and cook it for 10 minutes, stirring occasionally.
• Make sauce and combine: Create a slurry by whisking cold water, soy sauce, maple syrup, rice vinegar and cornstarch. Pour sauce into the skillet, adding the veggies at the same time. Cook for a minute or until the sauce has thickened. Then stir in the cashews and green onion.
• Assemble the wraps: Spoon filling into 2-3 stacked lettuce leaves, depending on their thickness, and enjoy!

Tips for Best Results

Here are my top tips for the best healthy chicken lettuce wraps in the world!

• Prep ingredients before you start cooking: Make sure the vegetables and chicken are chopped and diced before you light the stove.
• Keep the lettuce crisp: If your lettuce looks a little wilted, then submerge the leaves in cold water bath for 5-10 minutes to perk up.
• Experiment with proteins and veggies: These healthy lettuce wraps are super versatile. Swap out the meat and vegetables to combine with the teriyaki sauce for a recipe that will never get old!
• Chop vegetables small: To make sure that each bite of the chicken lettuce wrap is bursting with flavor!

Fun Additions and Variations

Below are a few optional mix-ins and seasoning variations for these healthy chicken lettuce wraps.  

• Other vegetables: Add broccoli, shredded carrots, baby corn, bean sprouts, bell pepper, snap peas and sliced mushrooms. Water chestnuts also work well.
• Fruit juice: The homemade teriyaki sauce can take on even more flavor with the addition of pineapple juice or orange juice in place of some or all the water.
• Spice: Add a pinch of red pepper flakes to the sauce for a pop of heat. Alternatively, drizzle chicken lettuce wraps with hot sauce or sriracha.
• Other protein: This recipe could also work well with large shrimp or fried tofu (for vegan lettuce wraps). Adjust the cooking time accordingly.
• Grains: Instead of serving over a bed of rice, you could also add grains directly into the pan.

What to Serve Healthy Lettuce Wraps with?

You can enjoy healthy chicken lettuce wraps alone as a low-carb dinner or serve it as a light main dish alongside one of several side options:

• Rice: Over a bed of brown rice.
• Cauliflower rice: Alternatively, you can serve lettuce wraps with another low carb side dish like cauliflower fried rice, Thai cauliflower rice, and cilantro lime cauliflower rice.
• Roasted veggies: Serve with roasted asparagus or roasted brussels sprouts. Or over spaghetti squash noodles for extra fiber and healthy carbs.
• With simple lettuce salad

How to Store and Reheat

Store: These healthy chicken lettuce wraps taste best fresh. However, you can keep any leftover chicken wrap filling in an airtight container in the fridge for up to 3 days.

Any unused lettuce leaves can also be wrapped in a linen towel and saved for up to three days.

Freeze: I don’t usually freeze the teriyaki chicken filling since it’s so quick and simple to make. However, you can store it in airtight container in the freezer for up to 3 months. Then, allow it to thaw in the fridge overnight before reheating.

Reheat: Reheat the chicken filling gently on the stovetop for the best results. Add a splash of water if it’s no longer saucy enough.  

FAQs

More Lettuce Recipes to Try

• Butter lettuce salad

More Healthy Chicken Recipes

• Healthy chicken salad
• Thai chicken salad
• Low carb chicken enchiladas
• Healthy orange chicken
• Ground chicken burgers
• Ground chicken tacos
• Chicken asparagus stir fry

Print

Healthy Chicken Lettuce Wraps

Healthy Chicken Lettuce Wraps are 30 minute low carb appetizer or lighter main dish. Serve healthy lettuce wraps alone or over a bed of rice or cauliflower rice.

Course Dinner

Cuisine Asian

Diet Low Fat

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 301kcal

Author Olena Osipov

Ingredients

• 1.5 lbs chicken breast diced
• 1 small onion finely chopped
• 2 garlic cloves minced
• 1/2 inch knob ginger minced
• 1 small zucchini diced
• 1 small bell pepper diced
• 1 cup cashews coarsely chopped
• 2 green onion sprigs finely chopped
• 1/4 cup cold water
• 2 tbsp soy sauce I used liquid aminos
• 2 tbsp maple syrup or honey
• 1 tbsp rice vinegar
• 1/2 tbsp cornstarch
• 1 head butter lettuce, iceberg lettuce or Romaine lettuce leaves separated
• 1 tbsp avocado oil for frying

US Customary – Metric

Instructions

• Make sure all ingredients are chopped and ready.
• Preheat large ceramic non-stick skillet on medium heat and add cashews. Pan fry until toasted, stirring constantly. Transfer to a bowl and set aside.
• Return skillet to medium heat and swirl oil to coat. Add onion, garlic and ginger; cook for 1 minute, stirring constantly.
• Add chicken and cook for 10 minutes, stirring occasionally.
• Right before chicken is done cooking, in a small bowl add cold water, soy sauce, maple syrup, rice vinegar and cornstarch; whisk with a fork. Add to the chicken along with zucchini and bell pepper; cook for 1 minute or until sauce has thickened. Stir in cashews and green onions.
• Serve chicken lettuce wraps immediately. To assemble, use 2-3 stacked lettuce leaves (depending on its thickness) and spoon desired amount of filling on top.

Notes

• Store: Refrigerate filling in an airtight container for up to 3 days. Reheat on a skillet before assembling lettuce wraps. 
• Freeze: Store chicken filling only (without cashews) in airtight containers in the freezer for up to three months. Then, allow it to thaw in the fridge overnight before reheating.
• Instead of chicken breast you can use diced chicken thighs, and ground chicken or ground turkey.

Nutrition

Serving: 2wraps | Calories: 301kcal | Carbohydrates: 19g | Protein: 30g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 319mg | Fiber: 2g | Sugar: 10g

The post Healthy Chicken Lettuce Wraps appeared first on iFoodReal.com.

Your kids will call this 20 minute easy Fried Tofu Recipe “chicken”. It’s that good! Once you learn how to fry tofu until crispy with no pressing required and coated in simple marinade, you will be making this tofu recipe over and over again.

Our other vegetarian family favorites include air fryer tofu, vegetarian quesadillas and easy spaghetti recipe.

I’m not vegan but this crispy fried tofu is one of our family favorite healthy dinners. Did I mention kids call it “chicken”? It’s that good and a great source of plant based protein!

And I’m convinced to convert you as well with this best fried tofu recipe in the world. You will never say “I hate tofu” again! My crispy pan fried tofu recipe is simple, utterly delicious and easy.

I fry tofu in pan on the stove often to reduce our meat consumption. If last night was shrimp tacos and tomorrow it’s lamb roast, I try to “squeeze in” this fried tofu in between for a meatless option. Balance and moderation just like with salad and dessert.

Why This Fried Tofu Recipe Works?

• Tofu provides the perfect blank slate for soaking up flavors: What is tofu exactly? Tofu is made of condensed soy milk that is pressed into blocks. Raw tofu has zero flavour and a spongy texture but when combined with some seasonings it suddenly can turn savory, “meaty” and wow worthy!
• Healthy: According to Healthline, tofu is a great source of plant-based protein and contains all nine essential amino acids.
• Quick and easy: You do not have to press tofu to remove extra moisture with my crispy fried tofu recipe. “Ain’t nobody got time for that”. It’s ready in 20 minutes.

Fried Tofu Ingredients

• Firm or extra firm tofu: You cannot use soft tofu or medium tofu as it will release more water and fall apart.
• Soy sauce: I used liquid aminos, you could also use gluten free tamari.
• Cornstarch: A must ingredient for crispy fried tofu. Cornstarch is almost all completely starch which is essential to getting that crispy and browned tofu we desire for this fried tofu recipe.
• Garlic powder: For flavour otherwise tofu is very plain. Remember tofu is a like a sponge and soaks up flavor!
• Olive oil: For frying.
• Green onion and sesame seeds: For garnish when serving. Adds another layer of flavour, so good!

How to Fry Tofu for Crispy Results

1. Cut Tofu into Cubes

• Unpackage the tofu: Remove tofu from its plastic package. Then dump the liquid it’s packaged in. Remember no need to pat dry or press.
• Cube the tofu: Cut tofu block in half lengthwise into two thinner slabs. Then cut into 1 inch cubes.

2. Quickly Marinate the Tofu Cubes

• Combine tofu and soy sauce: In a large bowl, add cubed tofu and drizzle evenly with 2 tablespoons of soy sauce on top. Helps to stir less.
• Stir and let sit: Stir gently with silicone or wooden spoon. Set aside.

3. Make the Fried Tofu Breading

• Make cornstarch coating: In another large bowl, add 3 tablespoons cornstarch, 1 teaspoon garlic powder and ground black pepper to taste. Stir well with a fork.
• Combine wet tofu with cornstarch: Add tofu pieces to a bowl with cornstarch breading. Gently stir to coat.

4. Pan Fry Tofu Until Crispy

• Preheat oil: Swirl half the olive oil or toasted sesame oil onto preheated skillet. It should be hot enough to make tofu sizzle right away.
• Cook in 2 batches: Add half the tofu to a pan in a single layer. Stir fry until golden brown, about 2-3 minutes. Don’t disturb to get that crispy coating on.
• Flip tofu once and add marinade: Flip each cube with a spatula and pan fry for a few more minutes or until crispy. You can add half of the soy sauce mixture now too. Transfer crispy fried tofu to a plate.
• Repeat with remaining tofu.

5. Garnish and Enjoy!

• Suggested garnishes: Garnish crispy fried tofu with sesame seeds and green onion. Adds another layer of flavour.
• Serving suggestion: This tofu recipe is best served immediately as it loses its crispiness after half an hour, I would say. Or if you cover it. Still delish!!!

How Do I Know When Tofu Is Cooked?

Tofu does not pose a risk of eating undercooked like meat does. You can tell that fried tofu bites are ready when they are nicely golden and look crispy.

Tips for Best Results

Here are the top tips how to cook tofu in a pan on the stove until crispy and fall in love with it!

• Hot skillet: Heat pan first, then add oil and heat it until you hear a sizzle when one cube of tofu is added. This means your tofu is ready to be pan fried. Also a hot skillet gives the fried tofu a better chance to not stick when trying to flip it.
• Use a non stick pan: It’s worth repeating that a cast iron pan or stainless steel pan will cause your fried tofu to stick.
• Don’t overcrowd your pan: Cook tofu in two batches, so each piece gets a chance to be fried in the oil.
• Cool on wire rack: When frying tofu in batches, remove the first batch to a wire rack to cool down. Placing it on a plate will steam the side that is faced down and you will lose some of the crispiness.

Fried Tofu Variations

• Rice wine vinegar: Add a splash of rice wine vinegar with soy sauce for a sweet, tangy flavor profile.
• Ginger: Minced fresh ginger or ground ginger could be mixed in with the sauce during the quick marinade.
• Sesame oil: Adds a depth of flavor. Replace all or part of your olive oil with it.
• Liquid smoke: Replace a small amount of soy sauce with liquid smoke for a savory smoky flavor.
• Seasonings: Ground cumin, chili powder, cayenne pepper, Chinese 5 spice powder, onion powder will be great instead of garlic powder in this fried tofu recipe!
• Arrowroot powder: If you are sensitive to cornstarch, this is an acceptable substitute. Although it may cause your tofu to stick.
• Tofu triangles: Want to switch up the cubed tofu? Cut into fun triangles.

Serving Recommendations

If you love tofu as much as we do, there are a million options where to add this fried tofu to. Prepare to be amazed!

• Side dish: Serve simply with Instant Pot brown rice.
• Meat substitute: On top of cauliflower fried rice, substitute for crispy cod in this fish tacos recipe, or shredded chicken in chicken tostadas.
• Sauces: Drizzle it with Asian salad dressing, peanut sauce, healthy BBQ sauce or even healthy ranch.
• Salads: On top of cucumber and tomato salad or spinach salad.
• Vegetables: Pick one of these healthy zucchini recipes as a side dish.
• Got Instant Pot? Serve fried tofu with Instant Pot mac and cheese.

How Long Will Fried Tofu Last?

Refrigerate leftovers in an airtight container for up to 5 days. Leftovers will not be as crispy but will still taste delicious.

Can I Freeze It?

Although, not recommended because tofu will be softer vs. the desired crispy taste, it is possible to freeze this fried tofu recipe. Place cooked tofu cubes on a lined cookie sheet and ensure they are not touching. Freeze until solid.

Transfer to a storage bag or airtight container and freeze up to 3 months. Thaw overnight in the refrigerator.

Can I Make Fried Tofu in Advance?

Fried tofu tastes best fresh as it starts to lose its crispiness after 30 minutes. You can cube and marinate tofu with soy sauce ahead of time and refrigerate until ready to pan fry.

You can also combine cornstarch, garlic powder and black pepper ahead of time and store covered in a cool dry place. Proceed with recipe when ready.

More Popular Vegetarian Recipes

• Instant Pot rice and beans
• Chipotle sofritas
• Instant Pot lentil soup

Print

Crispy Fried Tofu Recipe

Your kids will call this easy 20 minute Crispy Fried Tofu Recipe “chicken”. It’s that good! Tofu is pan fried in a skillet on the stovetop with a simple marinade and no pressing required.

Course Dinner

Cuisine Asian

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 6 servings

Calories 123kcal

Author Olena Osipov

Equipment

• Ceramic skillet
• Measuring tools
• Glass bowls

Ingredients

• 2 x 12 oz packages firm or extra firm tofu cut into 1 inch cubes
• 2 tbsp soy sauce
• 3 tbsp cornstarch
• 1 tsp garlic powder
• Ground black pepper to taste
• 2-3 tbsp olive oil
• Green onion finely chopped
• Sesame seeds for garnish

US Customary – Metric

Instructions

• In a medium bowl, add cubed tofu and soy sauce on top. Stir gently with silicone or wooden spoon (metal will do more damage to tofu’s delicate texture). Set aside.
• In another medium bowl, add cornstarch, garlic powder and pepper. Stir well with a fork and set aside.
• In the meanwhile, preheat large ceramic non-stick skillet on medium heat. Add half of the olive oil. It should be hot enough to make tofu sizzle right away.
• Add tofu cubes to a bowl with cornstarch mixture and gently stir to coat. Tofu will be coated in sticky wet cornstarch mixture. Perfect!
• Add half of the tofu to a pan in a single layer. Cook until browned, about 2-3 minutes. Flip each cube with a spatula and pan fry for a few more minutes or until crispy (you can add half of the marinade now, from step 1 & 2 – it will collect at the bottom of the bowl, and the other half with next batch). Transfer to a plate and repeat this step with remaining tofu.
• Garnish with sesame seeds and green onion. Crispy tofu is best served immediately as it loses its crispiness after half an hour I would say. Or if you cover it. Still delish!!!

Video

Notes

• Store: Refrigerate leftovers in an airtight container for up to 5 days.
• Has to be firm or extra firm tofu: You cannot use soft or medium tofu as it will release more water and fall apart. 
• Skillet has to be hot and non-stick: No cast iron or old skillet that lost its non-stick qualities.
• Type of oil: You can use toasted sesame oil in place of olive oil.
• Utensils: It’s best to use wooden or silicone spatula or spoon to handle tofu. Metal would damage its delicate texture and the skillet.
• Don’t throw away marinade: The marinade of soy sauce, cornstarch etc. doesn’t have to be thrown away. You can pour on top of cooking tofu for more flavor.

Nutrition

Calories: 123kcal | Carbohydrates: 7g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Sodium: 250mg | Fiber: 1g | Sugar: 1g

The post Crispy Fried Tofu Recipe appeared first on iFoodReal.com.

Serve with brown rice, quinoa or over cauliflower fried rice for a low carb meal.

This beef stir fry recipe is Chinese inspired take out right at home! This way you’re able to control the amount of sugar and sodium and avoid all of the MSG.

Thinly sliced pieces of tender juicy beef and crisp veggies are tossed around in a sweet and savory teriyaki sauce. A low carb, high protein meal that comes together in minutes.

This beef stir fry is one of the best healthy and quick dinners if you plan a bit ahead. Other stir fry recipes we keep on regular dinner rotation are healthy chicken stir fry, shrimp stir fry and Korean ground beef and rice.

They’re customizable and a great way to add in veggies that everyone likes!

Ingredients and Notes

Beef stir fry recipe is made with just a few simple ingredients. Here they are:

• Beef steak: Sirloin steak, ribeye steak, tri-tip, tenderloin, flank steak, or shoulder steak can be used. Make sure to thinly slice against the grain.
• Vegetables: Sliced red bell pepper and yellow bell pepper, brown mushrooms, broccoli, and white onion.
• Beef stir fry sauce: Soy sauce or Bragg’s liquid aminos, beef broth or water, then maple syrup, honey or brown sugar. Cornstarch.
• Minced garlic and ginger: If you don’t have any fresh ginger, you can substitute it with 1 teaspoon of dried ginger instead. Or just omit.
• Oil for frying: The best oil to use is the oil with a high smoke point. The healthiest choice is avocado oil with a smoke point of 520 degrees F. You can also use toasted sesame oil to give it an awesome Asian flare!
• Garnishes: Sesame seeds for an added earthy, nutty crunch. But it also looks pretty!

How to Make Beef Stir Fry Recipe

Here is a quick overview how to make beef stir fry in a few simple steps. There is a full recipe card below.

To get a good sear on beef and veggies, I recommend to use a large non-stick skillet. I find a wok does not sear food well on a residential stove but rather steams it. But use what you are used to.

• Prep: Chop and dice your veggies and slice your beef. You want to get everything ready ahead of time because making a stir fry happens quickly. Whisk together ingredients for the beef stir fry sauce and set aside.
• Stir fry beef in batches: Preheat your pan until very hot and add add half of the beef. Cook uncovered until nicely browned on all sides. Transfer stir fried beef to a bowl and repeat with remaining meat.
• Stir fry the mushrooms: Return the skillet to high heat and add the mushrooms. Cook until brown. Mushrooms produce a lot of water, so cooking them on their own will help avoid the other veggies getting mushy. Transfer to a plate and set aside.
• Stir fry peppers and onions: Cook bell peppers and onions, stirring a couple of times. The residual brown bits from the beef, as well as the high heat, will help give the veggies a bit of a char.

• Add the beef stir fry sauce: Grab the bowl with stir fry sauce and give it a good stir because the cornstarch has settled by now. Once stirred, pour it into the skillet. Stir and let the sauce come to a boil. Cook until thickened, stirring often.
• Combine and garnish: Grab all of your cooked ingredients and add them back into the skillet. Stir everything together gently. Turn off the heat, garnish with sesame seeds and serve it nice and hot!

Tips for Best Results

This beef stir fry recipe is super easy and even more delicious. There are a few things you can do to get the best beef stir fry ever!

• Be ready: “Stir fry” means to cook small pieces of food quickly on high heat while stirring constantly. So make sure all ingredients are prepped before you light the stove.
• Avoid mushy veggies: Add stir fry sauce before vegetables look cooked to avoid mushy beef stir fry.
• Cornstarch settles: Whisk sauce once again before adding it to the wok to blend the cornstarch that has settled.
• Best veggies for stir fry: You want veggies that will cook quickly when sliced thin. Bell peppers, zucchini, snow peas, sugar snap peas, carrots, and broccoli are great. You could also try cabbage, asparagus, mushrooms, bok choy, water chestnuts, and garlic. Check out this awesome guide to Asian vegetables.
• Dark coloured sauce: If you would like dark stir fry sauce, use brown sugar. I use an organic one and alternate between maple syrup and honey.

Variations

Here are a few ways to change things up in a beef stir fry recipe using ingredients you have on hand.

• Frozen veggies: You can use a frozen veggie mix or the package labeled “stir fry blend” vegetables. I always use one for Instant Pot stir fry. Just cook until veggies are heated through and to your preferred doneness. Keep in mind frozen veggies are already somewhat “cooked” by the freezing process. They also contain a bit more water, so you might need to drain the extra liquid before adding the sauce.
• Additions: Optional add-ins for both texture and flavour could be 3/4 cup toasted cashews, sliced almonds, or bean sprouts.
• Less meat: If you’re aiming to eat less red meat, use only 1 pound of meat.
• Like a little heat? Toss in some red pepper flakes. Some might even enjoy sliced jalapeno.
• No soy sauce? Try using Bragg’s liquid aminos or coconut aminos. You may need to adjust the salt with coconut aminos because they tend to have less than soy sauce.

Serving This Beef Stir Fry Recipe

There are plenty of options to serve with a beef stir fry recipe. Instant Pot brown rice, Instant Pot quinoa, Instant Pot long grain white rice and brown rice vermicelli are just a few options.

You can also serve it over whole wheat spaghetti, steamed white rice, or cauliflower rice. To keep it light and low carb, serve all on its own or with a small side salad.

How to Store and Reheat

Store: This dish will keep in the fridge in an airtight container for up to 2 days. Beef stir fry leftovers will be just as tasty the next day.

Reheat: Simmer on the stovetop with a splash of water or broth until heated through while stirring occasionally. If you’ve packed it for lunch at work, you can also reheat it in the microwave.

FAQs

More Stir Fry Recipes to Try

• Salmon stir fry
• Chicken and broccoli stir fry
• Buckwheat stir fry
• Broccoli mushroom stir fry
• Teriyaki chicken and cauliflower

You may also enjoy browsing through these 65 easy healthy dinner ideas.

Print

Beef Stir Fry Recipe

This Beef Stir Fry Recipe is loaded with juicy beef and crispy vegetables coated in easy stir fry sauce. 30 minute restaurant-quality dinner!

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 293kcal

Author Olena Osipov

Equipment

• Ceramic skillet

Ingredients

Beef Stir Fry Sauce:

• 1/4 cup soy sauce I used Bragg liquid aminos
• 1 1/2 cups beef broth or water
• 2 tbsp brown sugar, maple syrup or honey
• 3 tbsp cornstarch
• 5 garlic cloves minced
• 1 inch ginger minced

Beef Stir Fry:

• 1 1/2 lbs sirloin, ribeye, tri-tip, tenderloin, flank or shoulder steak thinly sliced
• 1 large white onion thinly sliced
• 2 large bell peppers sliced
• 6 oz mushrooms sliced
• 1 lb broccoli chopped
• 2 tbsp oil for frying
• 1 tbsp sesame seeds for garnish

US Customary – Metric

Instructions

• Cut the vegetables and beef. In a small bowl, whisk together soy sauce, beef broth, brown sugar, cornstarch, garlic and ginger. Set aside.
• Preheat large ceramic non-stick skillet on medium heat and add 1 tbsp of oil. Add half of beef, cook uncovered for 3-4 minutes per side or until browned, and transfer to a bowl. Repeat with remaining beef. Set aside.
• Return skillet to high heat and mushrooms. Cook for 3 minutes or until browned, transfer to a plate. Set aside.
• Return skillet to high heat, add remaining 1 tbsp oil, bell pepper and onions. Cook for 2-3 minutes, stirring once or twice and transfer onto a plate. Set aside.
• Return skillet to medium heat, add broccoli, whisk stir fry sauce well (cornstarch settles fast at the bottom) and add to the skillet. Stir, let sauce come to a boil, then cook for a few minutes until thickened, stirring often.
• Return cooked beef, mushrooms, onion and bell peppers to the skillet. Stir gently, turn off heat and garnish beef stir fry with sesame seeds.
• Serve hot over Instant Pot quinoa, Instant Pot brown rice, brown rice vermicelli or whole wheat spaghetti.

Video

Notes

• Store: Refrigerate covered for up to 2 days.
• Reheat: By simmering stir fry on the stove with a splash of water or broth until heated through. Stir occasionally.
• Be ready: “Stir fry” means to cook small pieces of food quickly on high heat and stirring constantly. 
• Avoid mushy veggies: Add stir fry sauce before vegetables look cooked to avoid mushy stir fry.
• Cornstarch settles: Whisk sauce once again before adding to the wok to mix in settled at the bottom cornstarch.
• Dried ginger: If you don’t have any fresh ginger, you can substitute it with 1 tsp of dried ginger instead. Or just omit.
• Additions: Old version of recipe contained 3/4 cup toasted cashews.
• If using water: You will need to add 1 more tbsp of soy sauce.

Nutrition

Serving: 1.5cups | Calories: 293kcal | Carbohydrates: 20g | Protein: 31g | Fat: 10g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 67mg | Sodium: 841mg | Fiber: 4g | Sugar: 8g

The post Beef Stir Fry Recipe appeared first on iFoodReal.com.

We also love this chicken and mushrooms recipe, chicken asparagus stir fry and chicken broccoli stir fry!

Teriyaki chicken and cauliflower is an Asian inspired dish made in minutes in the comfort of your own home.

Ginger and garlic infused tender bites of chicken, beautifully charred cauliflower and a healthier version of a classic teriyaki sauce.

Served cauliflower with chicken on its own for a lighter, low carb healthy dinner.

This quick and easy stir fry has restaurant quality flavors but is simple enough to make for a busy weeknight dinner. The key is to have all your ingredients prepped to work quickly!

Ingredients You’ll Need

This chicken and cauliflower recipe ingredients are same simple staples I use to make Instant Pot teriyaki chicken and baked teriyaki salmon but with addition of low in carbs cauliflower florets.

• Chicken: 1 inch pieces of boneless skinless chicken breasts or boneless skinless chicken thighs.
• Cauliflower: Cauliflower chopped in small florets.
• Minced garlic and ginger: Fresh minced garlic and fresh minced ginger adds savory taste and a zingy spiciness.
• Finely chopped green onion: To sprinkle as as garnish before serving.
• Teriyaki sauce: Soy sauce (I use Bragg’s liquid aminos), maple syrup or honey, rice vinegar, toasted sesame oil and cornstarch.

How to Make Teriyaki Chicken and Cauliflower

If you’re lucky enough to own a cast iron skillet, you’ll be able to achieve delicious charred cauliflower. And if not, no worries. This chicken and cauliflower recipe tastes amazing no matter what!

Prep: Making sure you have everything chopped, prepped, and ready to go is super important when making a stir fry. Chop all your veggies and meat and have them both ready at your side.

Combine sauce: In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil, and cornstarch. Whisk to combine and set aside. The cornstarch will be used as the thickening agent in the sauce.

Cook veggies: Preheat a large cast-iron skillet or a deep skillet over medium high heat. Add cauliflower florets to cook until char marks develop or it’s to your desired texture. Stir a few times and transfer to a bowl to set aside.

Add chicken: Return skillet to the stove and add a bit more oil. Add the chicken, garlic, and ginger to cook. Don’t stir too often, you’ll want to leave it alone to allow for the seared edges to form.

Pour sauce: Grab the bowl of teriyaki sauce you made earlier on and give it a stir. You want to incorporate everything so that none of the cornstarch is sitting at the bottom of the bowl. Pour it over the chicken and stir. Cook until thickened.

Simmer and stir: Add cooked cauliflower back into skillet. Combine with the chicken and stir to coat making sure the cauliflower gets its fair share of the sauce. Let it simmer for a moment before turning off the heat.

Sprinkle and serve: Garnish chicken and cauliflower with green onions and sesame seeds.

Tips For Success

Make the most out of this flavor packed, naturally gluten free cauliflower chicken recipe with these tips!

• Skillet: Using a well-seasoned skillet is the best way to give the cauliflower an unbelievable charred flavor. You can also use a deep non-stick skillet or a wok. Just know that when using a wok, you will end up with steamed cauliflower rather than charred.
• Similar sized pieces: This includes both cauliflower and chicken. Same size ensures they get done at the same time.
• Don’t overcrowd the pan: If your skillet is too packed it won’t sear the meat and cauliflower, but rather than steam them.
• Be ready: Stir fry is a technique, not a flavor. It means “cook fast”. So that’s exactly what you need to be ready to do with this chicken and cauliflower recipe!
• Toasted sesame oil: This gives the sauce a nice smoky nutty flavor. You can skip it if you don’t have any, it won’t make or break the dish. Just a nice added bonus!

Recipe Variations

• Brown sugar: This is traditionally what is used in a teriyaki sauce, so you can use it if you’d prefer.
• Other veggies: Feel free to swap cauliflower for broccoli, zucchini, sugar snap peas, snow peas, mushrooms, and even bean sprouts! You want al dente (not mushy) veggies for this chicken and cauliflower recipe, so depending on what you use, will determine how long you cook it for.
• Frozen cauliflower: Save time with frozen or pre cut refrigerated cauliflower. If using frozen, thaw first.
• Leftover chicken: Another shortcut is to use leftovers of oven baked chicken breast or baked honey garlic chicken.

What to Serve with Chicken and Cauliflower

To serve up this delicious chicken and cauliflower, I recommend making Instant Pot brown rice or Instant Pot quinoa. These healthy grains are perfect for soaking up the delicious sauce. Here are a few other favorites:

• Salad: A side of Asian chopped salad is full of such vibrant color!
• Slaw: Peanut slaw with its savory taste pairs well with sweeter teriyaki.
• Low carb: Learn how to make cauliflower rice and double up on the cauliflower benefits.

How to Store and Reheat Leftovers

Store: Enjoy leftovers for healthy lunch ideas by keeping them in an airtight container for up to 3-4 days in the fridge.

Reheat: Reheat in a pot with a splash of water or broth to avoid burning. This will also help bring a little moisture back to the chicken. Cover and simmer on low, stirring a few times.

FAQs

More Chicken and Cauliflower Recipes to Try

• Cauliflower stir fry
• Cauliflower fried rice
• Healthy chicken stir fry
• Tofu stir fry

More Chicken and Vegetables Recipes to Try

• Chicken and bell peppers
• Chicken and tomatoes
• Chicken and zucchini
• Chicken and corn
• Chicken with zucchini and tomatoes
• Chicken and asparagus

Print

Teriyaki Chicken and Cauliflower Recipe

This Teriyaki Chicken and Cauliflower Recipe combines tender chicken, crispy cauliflower, and sweet and sticky teriyaki sauce.

Course Dinner

Cuisine Asian

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 310kcal

Author Olena Osipov

Ingredients

Chicken and Cauliflower:

• 1 1/2 lbs cauliflower chopped into small florets
• 2 lbs boneless & skinless chicken breasts or thighs cut into 1” cubes
• 4 large garlic cloves minced
• 1 tbsp ginger minced
• 2 tbsp oil for frying
• 3 green onion sprigs finely chopped
• 2 tbsp sesame seeds
• Brown rice or quinoa for serving

Teriyaki Sauce:

• 3 tbsp soy sauce I used Bragg’s liquid aminos
• 3 tbsp maple syrup or honey
• 2 tbsp rice vinegar
• 1 tsp toasted sesame oil
• 1 tbsp cornstarch

US Customary – Metric

Instructions

• Cook brown rice or quinoa as per package instructions. Prep and chop all veggies and meat. Stir fry happens fast.
• In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil and cornstarch. Whisk until combined and set aside.
• Preheat large cast iron skillet (the best for char!) or deep skillet on medium-high heat and swirl 1 tbsp of oil to coat. Add cauliflower and cook for 5 minutes, stirring just a few times to allow char develop. It should be cooked al dente and not mushy. Transfer to medium bowl and set aside.
• Return skillet to the stove and swirl remaining 1 tbsp of oil. Add chicken, garlic and ginger; cook for 7 minutes, stirring just a few times to allow char develop.
• Give teriyaki sauce a whisk, pour over chicken, stir and cook for 1 minute or until thickened. Add previously cooked cauliflower, stir and let simmer for 1 more minute, continuing to stir to coat veggies and meat in sauce. Turn off heat.
• Sprinkle with green onion and sesame seeds. Serve hot with brown rice or quinoa.

Notes

• Store: Refrigerate in an airtight container for up to 3-4 days.
• Freeze: In an airtight container for up to 3 months. Thaw in the fridge overnight. Reheat in a pot with a splash of water or broth, simmering on low while covered. Stir a few times.
• Skillet: I enjoy using a well-seasoned cast iron skillet for this recipe because it gives cauliflower an unbelievable charred flavor. You can also use large deep non-stick skillet or wok. Just keep in mind wok will “steam” veggies more than char, unless you have a very good wok that sears well.
• Toasted sesame oil: Adds a nice smoky touch to teriyaki sauce but you can skip if you don’t have any on hand.

Nutrition

Calories: 310kcal | Carbohydrates: 16g | Protein: 36g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 97mg | Sodium: 715mg | Fiber: 3g | Sugar: 9g

The post Teriyaki Chicken and Cauliflower Recipe appeared first on iFoodReal.com.