Frozen Vegetable Stir Fry
This stir fry is super delicious and healthy, but made from frozen vegetables and pantry staples. It's extremely versatile and includes many substitutions!
Ingredients
- 3 tablespoons sesame or olive oil divided
- 1.5 lb chicken breast cut into 1" cubes*
- 2 cups fresh or frozen broccoli* *
- 2 cups fresh or frozen cauliflower* *
- 1 cup fresh or frozen carrots* *
- 1 cup fresh or frozen peas* *
- 1 cup fresh or frozen green beans* *
- 2 sprigs green onion sliced* *
- 1 large onion cut into thin strips* *
- 4 cloves minced garlic* * *
- 1 teaspoon salt divided
- 1 teaspoon ground black pepper divided
- 2 tablespoons garlic herb seasoning* * * *
- ⅓ cup low sodium soy sauce* * * * *
- ½ cup + 2 tablespoons low sodium broth or water
- 1 ½ tablespoons white whole wheat flour* * * * * *
- 2 tablespoons honey* * * * * * *
- 1 tablespoon ground ginger optional
- 2 tablespoons sesame seeds optional
Instructions
- In a large nonstick pan, heat up a tablespoon of oil on high heat. Add the chicken with ½ teaspoon salt, ½ teaspoon pepper, and a tablespoon of garlic herb seasoning. Cook for 5 minutes or longer, until they are fully cooked (internal temperature of 165). Remove from the pan.
- Add another tablespoon of olive oil to the pan and add the onion. Cook for 2 minutes, then add carrots. After a minute, add cauliflower and broccoli. Cook for another minute before adding green beans, peas, and green onions. If the pan starts to dry up, add a splash of oil or water. If you like your vegetables to be firm, cook for 1-3 minutes. If you like them softer, cook for 4-7 minutes (or even longer--It's all up to preference!). If you are substituting any ingredients, keep in mind that this may adjust the cooking time. Remove the vegetables from the pan.
- Add the third tablespoon of oil on the pan and lower the heat to medium high. Cook the garlic and ginger for a minute, then whisk in the flour. Slowly whisk in the soy sauce , then broth/water. Add honey/sweetener. Add the chicken and vegetables back in with the sesame seeds and combine.
- Serve with brown rice, cauliflower rice, quinoa, or anything you want :)
Notes
SUBSTITUTIONS
*for the chicken, you can use fresh or frozen. If you use frozen, make sure it is fully thawed before cooking. If you want to make it vegan/vegetarian: omit the chicken (there is enough protein from the vegetables) OR use your favorite vegan protein source such as tofu.
**you can substitute/omit these vegetables with any other you have.
***if you don't have garlic, you can substitute for ½-1 teaspoon garlic powder.
****if you don't have garlic herb seasoning, substitute with garlic powder, salt, and any dried herbs.
*****you can substitute low sodium soy sauce for full sodium, but I would then recommend using water instead of broth because otherwise it may be too salty.
******you can substitute white whole wheat flour with any other flour you have
*******to make this vegan (or if you don't have honey) substitute for any other sweetener of choice, such as brown sugar.