Healthy Stir Fry Chicken Recipe

My family likes this stir fry recipe because it's simple, uses fresh ingredients, and is easily adjusted to accommodate dietary restrictions. I usually make it with white meat chicken. I have also tried it with lean pork, as well as beef. I haven't used shrimp, because of allergies, but I suppose that would work as well. We're a pepper and onions crowd, so those are a must. Other veggies find their way in - most usually carrots or whatever I have too much of from the garden. We also love garlic and curry. We are watching our salt, so we only use a splash of low sodium soy sauce at the end.

Most of the time, I like to serve this stir fry recipe over white rice. My husband particularly enjoys it served over Asian or Italian noodles from a box kit. I also love it served with curried potatoes and even garlic bread. Again, it's a very versatile dish.

The real trick with any stir fry is to have all the ingredients prepped before you ever turn on the stove. All the meat and vegetables should be cut in roughly the same shape and size - usually thin strips, so that they cook quickly and evenly. Also start your side dishes first and let those cook while you are prepping the rest.

The pan you use will determine how much oil to use. I use just enough canola oil to barely cover the bottom of the pan, which is good and hot (medium high heat) to keep down sticking, and also makes the finished dish taste less greasy.

If you have a wok, that's great. Mine is electric and awkward to clean. I prefer a large saute' pan (slanted sides). The idea is to keep the food moving, using a spatula or other utensil that fits the shape of the sides of your pan. Don't let any food just sit in the center or bottom of the pan. Keep it moving, and remove it from the hottest part of the pan when it's just done. I sometimes off-load finished ingredients into a covered casserole to stay warm, if necessary. Along these lines, you should start with what takes longest to cook first and add ingredients that take the least amount of time to cook last.

So here is the basic Healthy Stir Fry Chicken Recipe.

Ingredients:

1 lb. white meat chicken
1 medium onion
1 sweet bell pepper (any color)
5 medium carrots
3-4 cloves garlic or 1 tablespoon minced from jar
1 tsp curry powder or more to taste
1 tsp ground black pepper
1 tbsp low sodium soy sauce or more to taste
canola oil for cooking - amount varies with pan
optional: 1 cup chicken or vegetable broth (low sodium)
optional: 1 8 oz can of pineapple slices, drained and cut into small pieces

Gather all ingredients. Cut meat into finger-length strips and set aside. Cut onion, bell pepper and carrots into thin, finger-length strips. Mince garlic cloves.

Add scant amount of oil to hot wok or pan and allow to get hot.

Add chicken to hot pan and let it sear for just a moment. Start to move it around until all the outside surfaces have had a chance to cook. As the pieces finish, move them away from the center of the pan.

If the pan surface has gone dry, drizzle in a little more oil and allow to get hot.

Add onion, pepper and carrots to hot pan and move in same fashion as you did the meat. You want them almost crisp, so only cook a few minutes. The onions should just start to turn clear.

Add the garlic to vegetables and continue stirring.

Bring the chicken back into the pan center with the vegetables and stir together adding the curry, black pepper and soy sauce to taste.

If the chicken is too dry, or if you think it may not be cooked through, add some broth and bring it up to a low simmer. This will become a sort of sauce.

Finish by topping with pineapple pieces, stirred in until just warm.