Veggie Packed Chicken and Egg Stir Fry

  April 14, 2016  |    Blog>Recipes>Breakfast

Veggies and dogs…they’re like peanut butter and jelly. You can’t have one without thinking about the other. Well, at least that was the case for us before we were the veggie loving registered dietitians and personal trainers you now know! 🙂 Yep, as kids, as soon as we’d see our salad with our dinner, we’d immediately think of Buddy, our best friend’s and next door neighbor’s black lab, and then we’d scheme and plan the easiest way to sneak our salad off to him so we didn’t have to eat it. So, if you feel that you’d rather feed the dog your veggies than eat them yourself, we get it, we used to be just like you!

As you know, we’re now veggie-obsessed—and we truly can’t get enough of the stuff (Remember these faves, just to name a few?)

While there are many things that converted us into veggie lovers (including getting our degrees in nutrition and completing our residencies & seeing how amazing they are for everything from boosting energy to keeping your waistline trim & mopping up toxins in the body), one of the quickest ways we became fans was learning how to easily and deliciously include them in what we were eating. So if you’re trying to consume a few more of the leafy greens and other brightly colored foods, this meal may be just the ticket you’re looking for. A little flavor added with seasoning goes a long way in this number—and in most veggie numbers!

 

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Veggie Packed Chicken and Egg Stir Fry | Nutrition TwinsWhat adds to some of the magic in this meal? This dish pairs 5 different veggies with two excellent sources of protein for a meal that is satisfying, nourishing, and seriously delish.

As for the special sauce…

The sauce contains coconut sugar, which has a lower glycemic index than white sugar or other refined sugars. This simply means that it doesn’t give you as much of a “sugar high” as those other sweeteners. Wanna know more about coconut palm sugar, you can read more about it and our Appley Bran Muffins.

Another ingredient that may be new to you is tamari. We love tamari because it is naturally gluten free (but still check the label if that is something important for you!), and because it has a deeper and richer flavor than traditional soy sauce. That means a little goes a long way! (Oh yeah!- less sodium and less bloat! 😉 )

We love a lil’ heat! Not just in our food 😉 We mean outdoors as well! J But if you are sensitive to hot and spicy foods, we get it! And although the hot sauce and cayenne chili powder may make you a bit nervous, have no fear because such a small amount is added; only a hint of flavor with very little heat is what you will taste.

…and for the ingredient we want to give a shout out to…hello eggs! We included these little nutrient powerhouses in this recipe because they are a great source of protein (which helps you feel full and satisfied for longer), high in B vitamins (which are great for brain health), and they are rich in antioxidants to help to prevent damage from everyday living! What more could you ask for?

Check out our latest hot number 😉

Veggie Packed Chicken and Egg Stir Fry | Nutrition Twins

Veggie Packed Chicken and Egg Stir Fry
 
Author:
Recipe type: dinner, eggs, chicken
Cuisine: Asian
Serves: 4 servings
Ingredients
  • 3 tsp coconut sugar
  • 1 Tbsp reduced sodium tamari
  • 2 tsp fish sauce
  • 1 Tbsp rice vinegar
  • 1 tsp hot chili sauce (we used Texas Pete’s)
  • 1 tsp cayenne chili powder (or to taste)
  • 1 tsp sesame oil
  • ½ tsp arrowroot starch or tapioca starch/flour
  • 1 Tbsp olive oil, divided
  • 2, 4oz raw chicken breasts cut into bite sized pieces
  • 2 cups frozen green beans
  • 1½ cup sliced red bell pepper
  • 1 cup chopped zucchini
  • 1½ cup broccoli
  • 1½ cup chopped baby bok choy
  • ¼ cup chopped fresh chives
  • 3 large eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
Instructions
  1. Combine the coconut sugar, tamari, fish sauce, rice vinegar, hot sauce, cayenne, sesame oil, and the arrowroot/tapioca in a small bowl. Mix well and set aside.
  2. Heat a large skillet over medium-high heat.
  3. Add ½ Tbsp olive oil to the pan. Add the chicken and stir-fry until brown for about 4 minutes. Remove from pan and set aside.
  4. Add remaining ½ Tbsp of olive oil to the pan. Add the green beans, bell pepper, zucchini, broccoli, baby bok choy and chives, cooking for 3-5 minutes or until the vegetables are tender and slightly crisp.
  5. Stir the sauce mixture into the vegetables and cook for 1 minute until the sauce is thickened.
  6. Make a hole in the center of the vegetables to allow space to cook the eggs. Crack the eggs in the center of the vegetables, toss to scramble. Cook for 3 minutes, stirring constantly.
  7. Add the chicken and toss to coat in the sauce and egg.
  8. If servings four, divide amongst four plates and serve topped with fresh chives and possibly a side of brown rice, quinoa, or cauliflower rice. (If serving one, take ¼ the stir-fry and reserve the rest for later! It’ll be hard (yes, it’s that good! 🙂 ) but round out the meal with the suggestions above and you’ll do it!)
Nutrition Information
Serving size: 1 serving Calories: 228 Fat: 10 g Carbohydrates: 13 g Sugar: 3 g Sodium: 540 mg Fiber: 4 g Protein: 21 g Cholesterol: 175 mg

 

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