Stir-Fry with a Healthy Twist

Submitted by Lisa Anderson, MS, RD, CNSC on February 18, 2019

Quick, Easy and Healthy

New to the kitchen or are you just running a little behind on dinner tonight? Stir-fry is a great place to start. Stir-fry can be quick, healthy and easily modified to meet all your family's needs...and the colors are enough to make any dinner plate pop!

A healthy stir fry

Time to Prepare

Start to finish: 25 minutes (15 active)
Servings: 2

Ingredients

  • 6-8 ounces flat, wide rice noodles
  • 8 ounces chicken breast fillet (or firm tofu)
  • 1 tablespoon olive oil (or sesame oil if using tofu)
  • 2 garlic cloves, peeled and finely sliced
  • 1 cup tender stem broccoli, cut in half lengthways
  • 1/2 cup shredded or julienne carrots
  • 1 cup red bell pepper, sliced in long/thin strips
  • 3 tablespoons sliced green onions
  • 2 tablespoons soy sauce, to taste

Directions

  1. Soak rice noodles in warm water until softened.
  2. If you’re using chicken, butterfly the chicken and flatten it with a rolling pin, then cut it diagonally into strips. For a vegetarian dish, use tofu. Drain it as much as possible by slicing in half and placing the blocks on paper towels. Cover with more paper towels, and place a heavy object on top.
  3. In the meantime, heat a wok over a high heat and add oil. Season the chicken or tofu with pepper. For the
    chicken, stir-fry for about three minutes until golden brown all over but not quite cooked through. If you’re using tofu, sprinkle with a little bit of cornstarch prior to cooking to increase crispiness.
  4. Add the garlic and sauté for 30 seconds, then add broccoli, carrots and bell pepper strips. Continue to sauté for a few minutes, then add soy sauce. When the veggies reach desired tenderness and color, remove them from the wok and set them aside.
  5. Wipe out your wok, add a dash of oil and heat through. Drain the soaked noodles and add to the wok. Return the chicken or tofu and veggie mixture to the wok.
  6. Garnish with lime, green onions, chopped peanuts, sesame seeds or whatever else you prefer! Serve warm.

Lisa Anderson is the Clinical Nutrition Manager at Aramark Healthcare and Chesapeake Regional Healthcare.