One thing is for sure, a stir fry makes a super quick and easy meal. Whether I’m in need of a fast mid-week meal or spending a Sunday afternoon doing some meal prep, stir fry is on high rotation in my kitchen. They are also a great way to use up all your left over veg at the end of a week, because #nowaste.
I know you’ll love this fresh and light mostly greens stir fry (but seriously, use whatever veg you like in it). It’s packed with flavour from the chilli, ginger, garlic and tamari (gluten free soy sauce) and thanks to an easy cooking technique I learned from a chef (thanks Kevin O’Connor). This cooking tip has seriously been life changing and my vegetables have NEVER tasted better! So be sure to follow my cooking tips below on how to properly stir fry and caramelise your veg.
Cooking tip for stir frying:
When stir frying any veg there is a trick that will top your veg from ending up soggy and over cooked. Heat a non-stick pan (preferably wok/deep sautéing pan) to high heat. Add 1 tablespoon extra virgin olive oil, then throw in your vegetables (max 1-2 cups. If sautéing a big batch for meal prep, cook in batches). Try and add vegetables that need to cooked for the same time. For example don’t cook your broccoli and zucchini together as zucchini cooks much quicker and will be soggy by the time your broccoli is ready.
Now DO NOT touch it! Don’t stir it, don’t remove from the heat. Don’t add any liquid or sauces otherwise it will end up steaming your veg. Allow it to cook for a few minutes. This will caramelise the vegetables so you get that nice golden dark crispness to it. After a few minutes of cooking, flip/stir and let sit again without touching it for a further few minutes.
Don’t over cook. Remove from the heat before your veggies are cooked through as they will keep cooking whilst they cool down. Once your vegetables are nearly ready (but still crispy), remove from the heat and then add your sauce (now is when I add the tamari for example), and stir through. Then remove from the hot pan to stop it from cooking through further.
15min Ginger Chilli Chicken Stir Fry
Healthy and delicious meal prep made easy! Packed with fresh flavours and nutritious ingredients.
Makes: 2 serves (double the batch to make 4 days meal prep)
- 300g chicken breast or tempeh (for vegan)
- 1 cup cooked brown rice (or cook up a big batch when meal prepping and refrigerate or freeze for other meals)
- 2 cups vegetables, chopped (I used broccolini, zucchini & pak choy, but any veg will work)
- 1 red chilli, sliced thinly (deseed if you don’t like it too hot)
- 1 clove garlic, finely chopped
- 1/2 cm knob fresh ginger, julienned (sliced into fine stalks)
- few sprigs fresh coriander
- 1 tbls extra virgin olive oil (for stir frying)
- 2 tbls tamari (gluten free soy sauce)
- 1 tbls miso paste
- 1 tbls hulled tahini
- 1 tsp raw organic honey (stevia for no sugar option)
- 1/2 lemon, juice & zest
- 2 tbls hot water
- Cook brown rice according to packet instructions over the stove or rice cooker, if you don’t have any rice pre-made. For brown rice, use a ratio of 1:2 rice to water ratio (e.g. 1 cup rice with 2 cups water).
- Prepare and chop all vegetables, garlic, ginger, chilli. Cut chicken breast in half so its not too thick, or if using tempeh, slice in 1 cm slices, and set all aside.
- Heat a non-stick pan on high heat and wait until pan is hot. Add half the extra virgin olive oil followed by chicken breast or tempeh. Allow to cook half way through, then turn over and cook through. Set aside on a plate.
- While chicken/tempeh is cooking, prepare the Miso Tahini dressing. Simply mix all dressing ingredients together in a small bowl or mug and whisk until combined. Add enough hot water until the dressing is liquid enough to dollop/drizzle over (don’t make it too liquid or it will just run).
- Allow pan to heat back up to high heat again. Add the rest of the extra virgin olive oil, followed by vegetables, chilli, ginger and garlic (tip: read cooking instructions above on how to make the BEST tasting veg!). Cook for a few minutes, stir/flip and cook for a further few minutes until almost cooked through – don’t over cook).
- Remove vegetables from the heat. Add 1-2 tablespoons tamari (depending on your preference) and a few sprigs fresh coriander.
- While chicken/tempeh is cooking, prepare the Miso Tahini dressing. Simply mix all Plate up 2 meals – half a cup of rice, half the cooked chicken/tempeh, half the vegetables each and top with a dollop or 2 of miso tahini dressing and some fresh coriander sprigs.
Guest blog post by Tris Alexandra. See the original post here.