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chicken vegetable stir fry

Posted on May 22nd, 2012  |  4 Comments

For my day job, I get to hang out with a bunch of 2nd graders and learn what 2nd graders learn and listen to 2nd grader fights, and hear 2nd grader stories. It’s actually pretty fun and only half irritating. And sometimes… (I learn something.)

Like: Kids can get really passionate about endangered animals and preserving the Amazon and not chopping down trees. Which is totally awesome and I fully support… but, how did these kids get it? I mean, really, really get it, to the point where they talk about changing their own actions. (I don’t think I was that smart at that age.)

And then I got to thinking (watch out,) how come we can’t get kids that amped up and smart with food knowledge and eating healthy. With this obesity epidemic at hand, why, oh why, are we not educating our youth on healthy eating habits, real portion sizes, and for friggin’ sake, the names of all the fruits and vegetables!

So, I signed up for Jamie Oliver’s Food Revolution; sometimes, you gotta take action.

It seems this distorted view so many people (specifically Americans) have with food, is literally killing us. As in, we’re eating ourselves to death. Pretty messed up, right?

Especially when food can be so good. It tastes good. It feels good. It replenishes, brings joy, triggers salivation, fulfills and nurtures us all at the same time.

Unless you’re eating something nasty.

Don’t eat nasty. Eat nice. –> Nice to your body, the wonderfully made machine that it is.

You wouldn’t fill your gas tank with trash, would you? – No, this is not Back to the Future I, II or III… Then, why fill your fuel hole (aka mouth) with garbage?

No good reason to think of? That’s what I thought.

Let’s start eating better, thinking better, feeling better, and who knows, you might end up looking better too!

Let’s try on this recipe for size.


It’s like you’re in your favorite Chinese restaurant, minus the MSG, fortune cookies and sugar… also, minus the building, ’cause you’re in your house silly.

Once prepped, which takes barely any time at all, this bad boy comes together in a flash. A flash which you probably shouldn’t use to photograph your food… blast! I forgot to mention that in my photography crash course post. Oh well, here it is: Flash and food are foes.

BTWs – any vegetables can go into the dish, I recommend something that has a little crunch, as the cooking process didn’t leave much to the cabbage and sprouts – but I enjoyed them all the same. Basically I like eating colors.

2 Sauces, 6 Ingredients

You could eat this over brown rice (or white,) bulgar, quinoa or even in lettuce cups… oh my, what a splendid idea!

Eat well and feel good.

And a very Happy Wednesday to y’alls..

It’s all downhill from here. :)

~l

What’s your take on Jamie’s Food Revolution?  Will you join?

 

Chicken Vegetable Stir Fry

by The Talking Kitchen

Prep Time: 10 minutes

Cook Time: 10 -15 minutes

Ingredients (2 servings)

  • 1 4-6 oz. boneless skinless chicken breast, cut into 1/2 inch cubes and marinate while you get everything else ready)
  • 2-3 Tbsp grapeseed oil (or any oil that can withstand high heat – not olive oil)
  • 1/4 c. chicken stock
  • 1/2 Tbsp minced garlic
  • 1/2 Tbsp freshly grated ginger
  • 1/2 onion, sliced
  • 1/2 red bell pepper, sliced
  • 1/2 orange bell pepper, sliced
  • 1 small yellow squash, sliced
  • 1 small zucchini, sliced
  • 1/8 head purple cabbage, sliced
  • 1 c. mung bean sprouts
  • Garnish with cilantro and sesame seeds

Marinade

  • 1/2 Tbsp soy sauce
  • 1/2 Tbsp minced garlic
  • 1/2 Tbsp freshly grated ginger

Sauce 1

  • 1 Tbsp hoisin sauce
  • 1 Tbsp rice wine vinegar
  • 1/2 Tbsp soy sauce
  • 1/2 tsp sesame oil

Sauce 2

  • 1/4 c. chicken stock
  • 2 tsp arrowroot (substitute: cornstarch)

Instructions

I’d open the windows and put on the fan, this is high heat cooking!

Start with making the marinade, place the cubed chicken into a bowl, add the marinade and toss it to coat. (I chopped all the garlic and grated all the ginger at this time. 1 Tbsp each., 1/2 for the marinade, 1/2 for cooking.)

Next, slice/chop all the veggies, it doesn’t matter the size much, just not too small, you want them pretty much the same size.

Make the sauces and have 1/4 c. chicken stock on hand by the stove.

Once everything is prepped and ready, heat a large skillet, wok, or cast iron pan over pretty high heat, add the oil.

Once the pan is hot enough, (just about to smoke,) carefully add the chicken in a single layer. Do NOT move chicken. Let it get all brown and crispy on that side. Wait about 3 minutes, then flip them to the other side. If you get stuff stuck to the bottom of the pan it’s ok, that’s what the chicken stock is for later. After another 2 minutes and the chicken is brown, take it out of the pan and place in a bowl. Set aside.

Next, add the onion and bell peppers, saute for 1 minute, add the ginger and garlic, saute another minute, then add the rest of the veggies, excluding the cabbage and bean sprouts, if need be, add a tablespoon or two of the 1/4 c. reserved chicken stock. Cook the veggies on medium high heat for 2-3 minutes.

Add sauce #1, stir to coat, then add the cabbage and sprouts, stir to incorporate.

Next, add back in the chicken (and it’s juices) and pour in sauce #2, stir quickly to coat and turn heat down to medium – low. (somewhere in this time, you add the rest of the chicken stock.) Cook for 1-2 minutes, turn off heat.

Enjoy over brown rice, bulgar or another grain, or in lettuce cups, or solo!

{Note}

You can marinade as long as 24 hours, but I only had the chicken marinating while I got everything else ready.

You could you any vegetables, the amount was about 2-3 c. sliced/chopped veggies. I recommend onion and bell pepper/carrot for crunch and go from there!

Have everything prepped: veggies chopped, sauces made, 1/4 c. chicken stock on hand, BEFORE you start cooking.

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4 Responses

  1. It makes me so sad that Jamie Oliver’s second season of Food Revolution got canceled. And the episodes they did show were so disheartening. I thought California was supposed to be the health promoting state and they just shut Jamie out. What a shame. Hopefully things change soon. Your stir fry looks gorgeous by the way :D

  2. simona says:

    That dish looks beyond scrumptuous! I will be making my “what’s in the fridge” version of it tonight! Thanks for sharing.

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