Chicken and Vegetable Stir Fry (Serves 4) – Nutritious /Gluten Free

Ingredients

• 2 tablespoon coconut oil
• 3 Chicken breast fillets trimmed and cut into strips
• 1 brown onion sliced or chopped
• 1 red capsicum deseeded sliced into thin strips
• 2 carrots sliced thinly
• 1/2 cup green beans sliced
• 250 mushrooms (button or caps) sliced
• 1 cup chopped broccoli
• 2cm piece of ginger peeled and grated or chopped
• 2 cloves of garlic minced
• Pinch of black pepper
• 2 tablespoons of coconut aminos (GF);
• Gluten free soy sauce (e.g. Chang’s) or home-made GF soy sauce substitute
• 2 tablespoons of water
• Brown rice

Method

1. Heat oil in wok or skillet over medium/high heat for 1 minute. Add 1 tablespoon of the oil and coat surface of wok and hat for another 30-60 seconds.
2. Add 1/2 the chicken, stir fry for 1-2 mins or until chicken is sealed and just cooked through. Transfer to plate, set aside
3. Add 1/2 remaining oil and repeat with remaining chicken
4. Add remaining oil to wok and heat over high heat until hot. Add onion, carrots and capsicum and stir fry for 2 mins
5. Add mushrooms, beans and broccoli, stir fry for a further 2 mins then add ginger and garlic. Stir fry for another minute until aromatic
6. Mix coconut aminos or Gluten Free soy sauce with water and add to wok, toss through vegetable stir-fry mix for about 1 minute.
7. Return chicken to the wok and stir until vegetables and chicken are coated and vegetables are tender.
8. Remove from heat and serve immediately with cooked brown rice

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