When I am asked the common question of what is easy and healthy to cook for supper, my answer is often ‘stir-fry’. Stir-fry can be made with just about anything, is relatively inexpensive and makes excellent leftovers for the next day. Here is a simple stir-fry recipe to get you started:
Vegetable Stir-Fry with Chicken or Tofu
Serves: 4
Source: Greta’s Kitchen
All you need:
- 2 medium green peppers, julienned
- 2 medium sweet red peppers, julienned
- 2 medium carrots, julienned (or ½ cup pre-sliced carrots)
- 2 cups broccoli florets
- 6 green onions, thinly sliced
- 2 Tbsp. olive oil
- 2 Tbsp. reduced-sodium soy sauce
- 1 tsp. fresh ground ginger
- 2 Tbsp. cornstarch
- 1 cup reduced-sodium chicken broth
- ¼ cup cold water
- 1 cup chicken breast or firm tofu
All you do:
1. Dice the chicken or tofu; heat skillet to medium-high heat and add 1 Tbsp. oil. Cook the chicken until no longer pink; cook the tofu until a crisp exterior texture forms.
2. Set the chicken or tofu aside and add back to the vegetables in the end.
3. Add 1 Tbsp oil to the pan. Saute the peppers, carrots and broccoli in oil until crisp-tender, about 3 minutes. Combine soy sauce and ginger; add to pan with the onion. Cook and stir for 1 minute.
4. Combine the cornstarch, broth and water until smooth; gradually stir into the vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken or tofu back to the mixture.
Nutrition Facts per serving (calculated with chicken): 193 calories, 8 g fat, 0 g saturated fat , 521 mg sodium, 17 g carbohydrate, 5 g fiber, 16 g protein.
