Quick and Easy Chicken Stir Fry

A super easy and quick way to get in a healthy meal is to do a stir fry. This is another non-recipe recipe. Well, it’s sort of a non-recipe; the sauce has measurements, but everything else is completely interchangeable. 

And technically, the sauce can just be a bunch of things thrown together too. That’s how I ended up with this one. Or even store bought.

A little background: Stir frying is a Chinese cooking technique where the ingredients are cooked in a small amount of very hot oil while being stirred in a wok. If you don’t have a wok, that’s fine; you can accomplish the same end result in a skillet. A wok is nice to use because it’s shape lends itself well to high-heat cooking. The smaller area at the bottom produces a hot area to allow the food to sear and then the food can be pushed up the sides to continue cooking at slower rate while more food is added to the hot bottom. The high-heat cooking helps the ingredients to retain their color, texture, and nutritional value. This style of cooking dates back to the Ming dynasty. At the time, wood and charcoal used to fire stoves was expensive, so the stir fry method allowed people to cook quickly without wasting fuel. By the early 1900s, most Chinese kitchens were equipped with wok ranges.

Stir frying was brought to the US by Chinese immigrants around 1820. In 1945, a cookbook called How to Cook and Eat in Chinese was written by Buwei Yang Chao and introduced the term “stir fry” which is a rough translation of the Chinese term for the technique “ch’ao”. By the 1970s, stir frys were widely popular since they were healthy and quick, allowing families with busy schedules to still have a family dinner.

And that leaves us where we are today. I think stir frying is a method that most people use, especially when trying to get a quick meal on the table. And who isn’t trying for that?

You can use any sort of meat you want, or make it vegetarian. You can use any sort of veggie you want. You can use vegetable oil, peanut oil, canola oil. You can add any herbs and spices that your heart desires. You can add a sauce or don’t add a sauce. The possibilities are quite endless.

For this stir fry, I used 1 pound of chicken cutlets because they are thin and cook quickly. I used the veggies I had on hand, which were leeks, purple onions, bell peppers (red, orange, and yellow), carrots, collard greens, and broccoli. I would have added zucchini too, but I completely forgot I had one. I also added a lot of garlic. Just try to make sure everything is roughly the same size.


I started with some oil in the pan and let it get hot. I added my carrots first because those take longer to get soft. After a few minutes, I add the rest of the veggies. When they were almost soft, I added the garlic and some salt. Once all the veggies were pretty much cooked, I pushed them up the side of the wok and added a little more oil and the chicken, which I had cut into small pieces and seasoned with salt and pepper. 


Cook until done and then mix the veggies back in. If you are using a skillet instead of a wok and don’t have the space to move the veggies to the side, you can remove them to a plate and add them back in when the chicken is done.

While the chicken is cooking, mix up your sauce. There are probably hundreds of stir fry sauces available, but this is what I just randomly put together and it was yummy:

¼ cup coconut aminos (you can use reduced sodium soy sauce if you’d rather, but the aminos add another layer of healthy ingredients)

A small splash of fish sauce

1 tablespoon toasted sesame oil

A splash of lime juice

Salt and pepper

1 tablespoon or so of cornstarch

Whisk together and when ready, add to the stir fry. Let it come to a boil and it will start to thicken up.

 

Serve over rice, preferably brown rice.

Start to finish, this is a very fast meal. The cooking part is especially quick, so I highly recommend having all the ingredients cut up before you begin.

 

One Pot Buffalo Chicken Pasta

When I’m in a hurry but still have to make dinner, it’s so easy to want to hit up the Chick-Fil-A drive thru. But my wallet and waistline thank me when I buckle down and hit up my pantry and fridge instead.
 

One pot meals are so great because, hello, if I don’t have time to make a big meal, then I definitely don’t have time to do dishes! This one is particularly great because it is LOADED with protein and fiber, which is excellent for weight loss and overall healthy eating.

You can make this with regular pasta and regular cream cheese, but keep in mind that it won’t be as healthy or as protein-packed.

This is another in my line-up of No Recipe Recipes.

1 box Banza Penne (chickpea pasta. I’ve mentioned it before. It is so great! I hardly ever go back to regular pasta!)

A couple spoonfuls of Greek Yogurt Cream Cheese (You can get Green Mountain Farms brand at Sprouts and Kroger/Ralphs has a store brand as well)

Cooked, shredded chicken

Frank’s Buffalo Sauce (this is the only one on the market that I can find that is zero calories)

Bleu cheese crumbles (optional)

Boil the pasta per package directions and drain.

While the pasta is hot, add the cream cheese and stir until melted and saucy. Add the chicken and mix in.


Add however much buffalo sauce you want based on your heat tolerance. Try a little at a time and taste to see what you like. Some people like it super hot and some just a little, so go with your preference.


If you are the type of person who likes moldy cheese, go ahead and add some bleu cheese crumbles to yours. I do not, thank you very much, so I left mine as is.

 

This was really yummy and satisfying. It only took about 10 minutes, and I only had to wash one pot!

 

Roasted Veggie and Chicken Quesadillas

Oh my goodness! You guys!! I’ve been so busy. I mean, it’s a good thing to stay productive, but it means I neglect my blog and that makes me sad because creating recipes and meals makes me so happy. And I love sharing my foodie love with all my tens of readers :0)

In the spirit of my busy-ness, I will be sharing some “non-recipes” with you. These are some meals that I’ve thrown together out of necessity but actually turned out really good. They are very versatile so you can you change ingredients, do more or less of some flavors, whatever you like.

Sometimes we don’t have time to sit and measure and read through a recipe. Just get into the pantry and start throwing things together and see what happens. What’s the worst that can come of it? You have to call the pizza guy? Still a winner dinner in my book! We all have lives and things to do and, like the name of my blog says, at the end of the day, we are all just trying to put food on the table.

My first non-recipe recipe is for Roasted Veggie and Chicken Quesadillas. These are great for when you have veggies that you need to use up. Or when you just want something comforting but still has some nutritional value.

Bell peppers, cut into strips (I used half each of a red, orange, yellow, and green)

Zucchini, cut into strips

Garlic, minced

Olive oil

Salt and pepper

Cooked, shredded chicken

Lowfat Mexican cheese blend

Ezekiel Tortillas (unless you like these, use something else. I was not a fan.)

Preheat the oven to 350 degrees.

On a baking sheet lined with parchment paper, lay out your cut up veggies in a single layer. Drizzle with olive oil, garlic, salt and pepper. Mix them around so they are all coated. Roast in the oven for about 20 minutes or until soft and fragrant.

Lay out one tortilla. I used Ezekiel brand and I did not really care for them. They have a weird texture and not much flavor. I would just use a regular whole wheat tortilla or a regular tortilla.

Anyway, lay out one tortilla and sprinkle with some cheese. Put a layer of veggies and some chicken. Sprinkle with more cheese on top and add the second tortilla.


Cook the quesadilla in some melted butter in a skillet for just a few minutes per side. You just want the cheese melted and the outside a nice golden brown.

Serve with some avocado and plain Greek Yogurt (I swear you won’t go back to sour cream once you try this much healthier alternative!)