Healthy Dinner Recipe: King Stir Fry
Stir fry is a quick and versatile meal option that can be tailored to fit your dietary needs while remaining delicious. The King Stir Fry features vibrant vegetables, lean proteins, and a savory sauce, making it a nutritious choice for dinner. Here’s how to prepare it!
Ingredients
Protein
- 1 pound of chicken breast or tofu, cubed
- Optional: shrimp or beef strips for a variation
Vegetables
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup snap peas
- 1 carrot, julienned
- 1 small onion, sliced
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
Sauce
- ¼ cup low-sodium soy sauce
- 2 tablespoons oyster sauce (or a vegetarian alternative)
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup
- 1 teaspoon cornstarch (optional, for thickening)
Garnish
- Sesame seeds
- Green onions, chopped
Equipment
- Wok or large skillet
- Cutting board and knife
- Measuring cups and spoons
- Spatula or wooden spoon
Instructions
1. Prepare Ingredients
Start by prepping all your ingredients. Slice the chicken or tofu, chop the vegetables, and prepare the sauce by mixing all the sauce ingredients in a small bowl.
2. Cook the Protein
Heat a tablespoon of vegetable oil in a wok or large skillet over medium-high heat. Add the protein and cook until golden brown and fully cooked through (about 5-7 minutes for chicken). Remove from the pan and set aside.
3. Stir Fry the Vegetables
In the same pan, add another tablespoon of oil if necessary. Start with the onions and carrots, sautéing for about 2 minutes before adding the garlic and ginger. After another minute, add the rest of the vegetables—broccoli, bell peppers, and snap peas. Stir fry for 3-5 minutes until everything is tender but still crisp.
4. Combine Everything
Return the cooked protein to the pan. Stir in the sauce, and if you like it thicker, add cornstarch dissolved in a little water. Cook for an additional 2-3 minutes until everything is well-coated and heated through.
5. Serve
Remove from heat and serve hot, garnished with sesame seeds and chopped green onions. Pair with brown rice, quinoa, or whole grain noodles for a complete meal.
Tips for a Perfect Stir Fry
- Prep in Advance: Chop all ingredients before you start cooking to streamline the process.
- High Heat: Cooking on high heat helps retain the crunch of the vegetables.
- Variety: Feel free to mix and match vegetables based on what’s in season or in your fridge.
- Sauce Alternatives: Experiment with different sauces like teriyaki or honey garlic for varied flavors.
Nutritional Benefits
This King Stir Fry is packed with nutrients. The colorful vegetables provide essential vitamins, minerals, and antioxidants, while the lean protein helps build and repair muscle, making it perfect for a healthy dinner. Using low-sodium soy sauce and minimal oil ensures it stays heart-friendly.
Conclusion
The King Stir Fry is a quick, healthy dinner option that’s easy to customize. With vibrant veggies and your choice of protein, it makes for a flavorful meal that’s also nutritious. Enjoy your cooking!
