Healthy Chicken Stir Fry Recipe

[Dexter Morgan]

Here's a basic stir fry I make a lot. Really good source of protein, complex carbs, and fiber after a workout, and it'll help you get some jacked fibraz.





Ingredients:
2 tbsp olive oil
1 egg
2-4 servings of brown rice
1 cup soft carrots
1 cup corn
2 boneless chicken breasts
Soy Sauce
Spices

Preparation of the Chicken:
1. Poke a lot of holes in the raw chicken with a fork
2. With a knife or brush, spread olive oil over the chicken
3. Top chicken with a lot of crushed garlic, salt, and pepper.
4. Cook, and after the chicken is ready, shred white meat into little pieces

The Stir Fry:
1. Set pan over low-medium heat
2. After the pan has been heated for a few minutes, put 1 tbsp olive oil in pan, followed by 1 beaten egg
3. As egg pieces begin to harden, add warm brown rice, and mix together.
4. Keep mixing, and a minute or two later, add in carrots and corn. Can also add in other vegetables or black beans if you'd like.
5. A minute later, add in the chicken, followed by another tbsp of olive oil.
6. Put on as much soy sauce as you'd like, and keep mixing until the food is warm enough.

[yummiyoshi]

its interesting that you cook the chicken whole. usually in stir fry, the meat is already cut up into pieces so that it cooks quicker. then you take out the meat when it is almost done. then u add in the veggies and rice, cook that down. then add the meat back in and season everything, toss it around and done...a complete dish.

[GaTo]

any recommendations on what to replace the soy sauce with? i'm cutting

[Ninjazn]

I make a similar dish, and it tastes great. I need to give this one a try.

[cyde]

Why are you using olive oil? It's a poor choice of oil for high heat cooking (stir fry).

any recommendations on what to replace the soy sauce with? i'm cutting

Try coconut milk & curry. Or make a peanut sauce.

[di3s3l28]

looks good, might have to try it sometime