Easy, quick cook, one pot meals are the way to go. You know here at A Taste of Well-being and working 1-1 nutrition programs I prescribe easy, nutritious, and time saving recipes. It’s key to being consistent with preparing homemade meals.
20 minutes from beginning to end to prepare a complete balanced meal is nothing. This Thai Chicken & Vegetable Stir Fry is a recipe I teach kids. Yes, kids can make this. So if kids can make this so can you! Trust me, when it comes to cooking any one can prepare a wholesome balanced meal.
One of the main reasons why this meal is excellent, is that it contains 6 different vegetables. They are added into the stir fry. If you have picky eaters this is a good one to prepare. It can be difficult to remove the vegetables if they are all mixed into the meal.
The recipe is nutritionally balanced. When it comes to eating “healthy” or nutritiously as I prefer to say balance of nutrients (specifically macronutrients) is essential to feeling satisfied, reducing blood sugar spikes, and absorbing all nutrients. The balance in this meal is as follows:
White rice and the 6 vegetables are the carbohydrates. A mix of simple and fibrous. This combo is important. If it were just simple, this could cause an increase in blood sugar. Regardless of your health goals, we do not want this to occur. Adding in fiber, plus the 2 other macronutrients (protein and fats) will reduce your insulin spike with simple carbohydrates.
Lean protein from the sliced chicken. Protein ensures satiation, muscle repair and building, and creates hormones and enzymes.
Oils, in this recipe avocado oil. Avocado oil is an anti-inflammatory, “healthy fat”. Which I highly recommend when cooking at higher temperatures instead of olive oil. Avocados also contain an excellent source of potassium, which is an essential nutrient for balancing cell health, electrolytes, and cardiovascular health.
20 Minute Thai Chicken & Vegetable Stir Fry
- 1 lb Chicken Breast sliced
- 4 TBLS Avocado Oil
- 2 Zucchini small dice
- 1 Green Bell Pepper Small dice
- 3-4 Scallions minced
- 2 Garlic Cloves minced
- 1 TBLS Fresh Ginger minced
- 1 cup Frozen Peas
- 2 cups Cooked White Rice
- Salt and pepper to taste
- 1 tsp Onion Powder
- 1/2 cup honey
- 1/2 cup water
- 2 TBLS rice vinegar
- 1.5 TBLS corn starch
- 1 Garlic clove minced
- 1/2 tsp Red pepper flakes —- or less if you want it less spicy
- 1/2 tsp sea salt
- To make the sauce: Add all the ingredients to a medium saucepan. Stir everything until the cornstarch has dissolved.Bring the sauce to boil over medium heat. Reduce the heat to medium-low and simmer for 5 minutes.Let the sauce cool for 5 to 10 minutes before pouring it into a jar. Once the sauce reaches room temperature, seal the jar and place it in the refrigerator for up to 3 weeks.
- To prepare the stir fry: Slice the chicken into thin strips. Season the chicken breast with salt, pepper, and onion powder and mix together. Dice and mince the vegetables. Set aside. Heat 2 TBLS avocado oil in a saute pan over medium high heat. Cook the chicken until browned. This will take about 6-8 minutes, and stirring every 30-45 seconds so that the chicken does not burn. Once the chicken is cooked, remove from the saute pan. Heat the remaining avocado oil over medium heat and add all the vegetables except the peas. Stir fry the vegetables for about 3 minutes. Add in the rice and chicken and mix together. Add in the frozen peas and season with a few pinches of salt and pepper and cook for 2 minutes. Add in 1/4 -1/3 cup of the thai sweet chili sauce and stir fry together for 2-3 minutes. Serve and enjoy!
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