|Vegetable Chicken Stir-Fry |
Serves 6 / This simple meal is relatively high in fiber and low in sugar and saturated fats. The vegetables are not overly fibrous and are considered neutralizing for the digestive system. And the ginger specifically works great as a digestive aid. To make a vegetarian version, omit the chicken and add the vegetables directly to the olive oil, garlic, and ginger, then add 1 cup of shelled edamame soybeans (total stir-fry time should not exceed 10 minutes with the soybeans).
1 pound boneless, skinless chicken breasts, thinly sliced
1 clove garlic, minced
1-2 tablespoons minced fresh ginger
1 tablespoon olive oil
1/2 cup peeled and thinly sliced carrots (1 medium carrot)
1 cup sliced zucchini (1 small zucchini)
1/2 cup chopped celery
1 cup snow peas, rinsed(about 3 ounces)
1 tablespoon tamari
1 teaspoon seasoned rice vinegar
3 cups hot cooked brown rice
2 teaspoons toasted sesame seeds
1. In a large skillet, stir-fry chicken, garlic, and ginger in hot olive oil for about 10 minutes. Add carrots, zucchini, celery, and snow peas; stir and cook about 5 minutes or until vegetables are tender-crisp. Add tamari and rice vinegar. Stir to mix well. Simmer, covered, 5 minutes or until heated through. Serve over hot rice, sprinkled with sesame seeds.
Sources: James Rouse, ND, and Debra Rouse, ND.
PER SERVING: 244 cal, 20% fat cal, 5g fat, 1g sat fat, 42mg chol, 22g protein, 28g carb, 3g fiber, 240mg sodium