Figure Friendly Stir Fry

I know I've already posted a recipe for stir-fry, but I think tonight I perfected it and I wanted to share this moment with you all. First, let me discuss real quick the beauty of stir fry. It's quick, easy, versatile, and (my favorite) has everything you need for a well-balanced dinner all in one bowl. Usually when I plan dinners, I tend to incorporate a protein, a veggie, and (again, my favorite) a starchy side (pasta, rice, bread, potatoes, etc.). This usually ends up being three different entities and can sometimes call for additional time, preparation, ingredients, and dishes to clean up. In stir-fry, the dinner trinity is all combined together in one happy marriage of deliciousness. And the biggest beauty of it all is that the proteins, veggies, and starches are virtually interchangeable. Here are some suggestions:

Proteins: Chicken, shrimp, beef, pork, tofu

Veggies: Broccoli, carrots, onion, peppers (red, green, yellow, any color will do), corn (baby or otherwise), spinach, celery, zucchini, tomato, pineapple (fruit, I know), asparagus, eggplant

Starches: Brown rice, white rice, rice noodles, spaghetti noodles (white or wheat), quinoa

Extras: Water chestnuts, chopped peanuts or cashews, fresh basil, fresh cilantro

Here is what you do. Use a wok or a large skillet and heat it over medium heat. Cook the protein first in any type of oil (olive, veggie, whatever is on hand. If you have it, add a bit of sesame oil too). Brown the protein until it is no longer raw on the outside. Add your chopped veggies and cook until their colors get a bit more vibrant (about 5 minutes). Now here's the kicker, which was inspired by a recipe of Paula Deen's I found online (and no, there is no butter or mayo!). In a separate bowl, mix together the following:

Chicken Stock (1/2c)

Hoisin Sauce (1/4c)

Soy Sauce (a couple tablespoons)

Siracha Chili Sauce (a good squirt, and only for the spicy-lovers)

Honey (about a teaspoon)

Ginger Powder (about a teaspoon)

Cornstarch (this is essential- it thickens the sauce. You want a good tablespoon)

I used the above proportions for a stir fry that ended up being about 4 servings. 2 good sized chicken breasts and about 4 cups of veggies. If you use more or less protein and veggies, adjust the above sauce accordingly.

Now, pour the sauce over the stir fried protein and veggies and simmer for about 5 minutes or until the sauce thickens. Serve this over your starch and voila!

Here are a couple suggestions to keep your stir fry as healthy as possible. Try to use at least 3 different varieties of veggies and use about twice as much veggie than protein and starch. A cup per person is a good amount to shoot for. If at all possible, opt for non-white starches (i.e. brown rice, wheat noodles, or quinoa). Once you cover it up with the delicious sauce, veggies, and meat, you won't even taste the difference. Until next time, happy (and healthy) eating!