What do I serve with a stir fry?

You can serve this recipe by itself or I recommend that it be served over: - White or brown rice - Quinoa - Cauliflower rice - Soba (buckwheat noodles)

Is chicken stir fry healthy?

A stir fry can be healthy if you use minimal oil, lean protein and lots of vegetables. This recipe utilizes the technique of adding small amounts of chicken broth instead of oil to prevent sticking.

What is the secret to a good stir fry?

First, you'll want to cook your chicken and vegetable separately and then combine them together. Also, do not add the sauce until the very end once the meat and vegetable components have been cooked.

Do I need to blanch the string beans before cooking?

Blanching can help the beans to retain their color and will make them cook quicker. If you are okay with crispier beans, you can sauté green beans without blanching.

Chicken Stir Fry with Green Beans and Eggplant : Eat Beautifully

Chicken Stir Fry with Green Beans and Eggplant

Close up of a white bowl of healthy chicken stir fry made with green beans, egg plant and asparagus mixed with a garlic ginger (no soy) stir fry sauce, plated with white rice, garnished with green onions and placed with a white napkin.

Print Recipe

Healthy stir fry made with chicken, vibrant green beans, asparagus and eggplant, tossed with an easy stir fry sauce. This easy stir fry takes under 30 minutes and is packed with vegetables and protein.

Author: Jeannine

Ingredients

Scale

1 lb of all white meat chicken breast
1 1/2 tablespoons avocado oil, divided
2 cups string beans (see note about blanching)
2 cups eggplant, sliced into half moons
1 cup asparagus stalks, woody ends removed and cut into thirds.
2 teaspoons ginger, grated
3 garlic cloves, minced
3/4 cup garlic ginger stir fry sauce
1/2 cup low sodium chicken or vegetable broth

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Instructions

1. Make the stir fry sauce. Find an easy stir fry sauce recipe here.

2. Slice the vegetables and set aside.

3. Pat chicken dry. Cube the chicken into small pieces (1 inch max) and sprinkle with salt and pepper, if desired. The sauce will be salty but adding a small amount of salt and pepper will give the chicken flavor.

4. In a wok or large saute pan, heat 2 teaspoons avocado oil over medium high heat. Add chicken and cook for 3-4 minutes (chicken should still be cooked about 3/4 way through (if you were to cut a piece open, it would still be slightly pink inside). Remove from pan and set aside.

5. Add another 2 teaspoons of avocado oil to the pan. Cook the string beans first because these take the longest (see note about blanching). We won’t cook them all the way through – you are just giving them a head start.

6. After a few minutes, you’ll add the eggplant and 2 tablespoons chicken stock. Stir frequently for 2 minutes.

7. Add the asparagus and cook for another 2 minutes until asparagus is bright green, eggplant is cooked through. The string beans should still be bright green. If you feel the vegetables are sticking, add another 1-2 tablespoons of chicken stock.

8. Add the chicken back to the stir fry along with 1/4 cup of the sauce. Cook for an additional 2 minutes until the chicken is cooked through and the sauce starts to thicken.

9. Serve over rice, cauliflower rice, quinoa or on its own.

Notes

This step is not required, but you can blanch the string beans if you prefer less crunchy string beans. Bring a pot of salted water to a boil. Boil the beans for 1 minute. Drain and submerge into a bowl of cold water with ice to stop the cooking. Drain and pat dry before adding to the stir fry.

Nutrition

Serving Size: 1/4 of recipe
Calories: 253
Sugar: 10 g
Sodium: 325 mg
Fat: 8 g
Saturated Fat: 1.2 g
Carbohydrates: 17.5 g
Fiber: 4 g
Protein: 28 g

Find it online: https://eatbeautifullyblog.com/chicken-stir-fry-with-green-beans-and-eggplant/