Chicken and Vegetable Stir-Fry with Ginger-Garlic Sauce

Amounts below match 2 servings. Each serving is still about 36g protein and 7g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 12 oz chicken breast
• 3 cups broccoli
• 1 bell pepper
• 1 cup snap peas
• 1 medium carrotsliced into thin coins
• 3 cloves garlic
• 1 tbsp fresh gingerminced
• 1 tsp white rice misorice miso keeps this gluten-free
• ½ lemon
• 1 tbsp apple cider vinegar
• 1 tsp honey
• 1 ½ tbsp extra-virgin olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Cut chicken into stripsHide

1. 1

   Pat the chicken dry with a paper towel. Dry meat browns. Wet meat steams.

2. 2

   If the breast is very thick, lay your hand on top and slice it horizontally into two thinner cutlets. Then cut across the grain into strips about ½ inch wide.

3. 3

   Even strips cook at the same time. Move the raw chicken to the pan, then wash the board, knife, and your hands with soap before you touch anything else.

Common mistakes

• Rinsing raw chicken in the sink. That splashes bacteria around. Pat it dry instead.
• Using the same board for salad greens afterward without washing it.

Cut broccoliShow

Dice a bell pepperShow

Dice a carrotShow

Mince garlicShow

Peel and mince gingerShow

Juice a lemonShow

Cook it

You will need: A large skillet, A knife and board, A small bowl for the sauce, Tongs.

1. 1

   Cut everything before the pan is hot

   Slice the chicken, cut the vegetables, and mince the garlic and ginger. A stir-fry moves fast. If you stop to chop, the food in the pan burns. Wash the board and your hands after the raw chicken.

2. 2

   Stir the sauce

   In a small bowl, stir the miso with the lemon juice until it dissolves. Add the vinegar and honey. Set it by the stove. This replaces bottled sauce.

3. 3

   Sear the chicken

   Pat the chicken dry. Warm 1 tablespoon of oil in a large skillet over medium-high until it shimmers. Add the chicken in one layer with a pinch of salt and pepper. Leave it for 2 minutes so it browns, then stir and cook until no longer pink, about 3 minutes more. Move it to a plate.

4. 4

   Cook the vegetables

   Add the rest of the oil. Cook the carrot and broccoli for 3 minutes, stirring once or twice. Add the pepper and snap peas. Cook 2 minutes. They should be crisp-tender, not soft. A tablespoon of water and a lid for 30 seconds helps if the broccoli is still raw in the middle.

5. 5

   Garlic, ginger, then sauce

   Clear a bare spot in the pan. Add the garlic and ginger and stir them for 30 seconds, until fragrant. Return the chicken and any juices. Pour in the sauce and toss for 30 seconds. Taste. Add a pinch of salt if it needs it. Eat right away.