Chicken Stir Fry
Green Onion Soy Marinade
- ½ cup thinly sliced green onion
- ½ cup organic tamari soy sauce reduced sodium (recommended San-J brand)
- 2 tbsp. light brown sugar
- 2 tbsp. dry sherry
- 2 inches fresh ginger, sliced (no need to peel)
- Juice of 1 lime or orange
- 1.5 lbs. chicken tenders, sliced in half lengthwise into strips
- 3 tbsp. ghee or peanut oil (any non-flavored oil will work)
- 1 organic green bell pepper, sliced
- 1 organic red bell pepper, sliced
- 1 organic white onion, sliced same shape as the peppers
- 2 cups organic broccoli florets
- 3 organic carrots, peeled and julienned
- 8 oz. organic white button mushrooms (recommended New Moon)
- 1 head of bok choy, sliced
- 1 14-oz. can organic baby corn pieces, optional
- 4 garlic cloves, minced
- 1 tbsp. fresh grated ginger
- 1 tbsp. dry sherry
- 2 tbsp. water
- 2 tbsp. hoisin sauce (recommended Gluten Free San-J)
- 2 tbsp. toasted sesame oil (recommended Eden Selected)
- 1 tbsp. light brown sugar
- 1 tbsp. cornstarch
- 6 garlic cloves, minced
- 1 tbsp. fresh ginger, minced
- Juice of 1 lime or orange
- Mint or cilantro
- 2 limes, cut into wedges
- Toasted sesame seeds
- ¼ cup toasted unsalted peanuts
Wok or pan frying may have originated as early as during the Han Dynasty (206 B.C.–220 A.D.), though it was originally used for drying grain, not cooking. During the Ming Dynasty (1368–1644), the wok was made in the shape that we are accustomed to now, but oil, whether it was used for cooking or as fuel, was too expensive for most people. Well into the 20th Century is when we start seeing restaurants and more affluent people using this method for cooking. It’s considered healthy since a minimal amount of fat is used and the veggies are cooked quickly, which preserves their nutrients.
You can use any type of marinated protein for this stir fry recipe, so it’s great for all diets. Chicken or any kind of meat can be marinated overnight, but tofu or seafood should only be marinated for a half hour, especially if using acid such as any citrus or vinegars. The choice of vegetables is also open to your individual tastes, but most stir fry recipes feature broccoli, onions, mushrooms, carrots, garlic, and ginger as the base.
Always cook your protein first for a few minutes, move it to a separate bowl, and then cook your vegetables. Once the veggies are almost cooked, add your protein back to the pan and finish cooking with the addition of your sauce. The whole process should take around 20 minutes. Because of the quick cooking method, it is important to always prepare your ingredients in advance — so make sure you cut up your veggies and protein and have it all ready before you turn on the stove.
- Place all marinade ingredients in a glass bowl and add your protein. Marinate overnight for chicken, steak, or pork. If using tofu or shrimp, only marinate for 30 minutes.
- Heat 1 tbsp. ghee in a wok or large (12 inch) nonstick frying pan, medium high heat, and cook chicken for 2 minutes on each side to brown. You are not cooking it at this point, just giving it color.
- Remove chicken and place it in a bowl.
- Add 1 tbsp. of ghee to the pan, add onions and both peppers and cook for 3-5 minutes until the veggies are soft. Add the last tablespoon of ghee and the remaining veggies and cook until just tender, 5-7 minutes.
- Return chicken to the pan with the veggies, add half the sauce and cook for 3-5 minutes more.
- Serve with brown or white rice or lettuce cups. Top the stir fry with toasted sesame seeds, peanuts, cilantro or mint, and lime wedges.