Chinese – American Stir Fry

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Plan Z Phase: This is a Z2 (ZReduction) recipe. This is an easy way to satisfy and Asian food craving. It’s also a great way to clean out the refrigerator! You can use many types of veggies with this dish. I’ve listed some options for you below and you can just pick or check your allowed food list to find even more options you might like.

One trick to the best stir fry is to have all of your chopping done before you begin. This all comes together really fast.

This is NOT a spicy dish. You can add hot sauce or hot pepper flakes to the dish when cooking or when serving. I do it this way so each person can make it as spicy as they want.

Servings: Serves 6

Ingredients:

For the base sauce

• 1 cup of dried, sundried tomatoes chopped to bits
• 1 cup of chicken broth
• 4 tsp of crushed ginger ( jar ginger will work fine)

For the chicken nuggets

• 2 pounds of skinless chicken breast pieces cut into 1” cubes
• cayenne to taste

For the veggie stir fry

• 6 – 8 cups of chopped veggies. The greens do not count in your veggie portion and those who are not on Plan Z can have extra veggies so I cook up a lot. One dieter portion is one cup of veggies.

You can choose an assortment of veggies. This time mine included: baby bok choy, white onion, red, yellow and orange peppers, prepared cabbage slaw, celery, asparagus bits (when I make asparagus sprigs I keep the bottom third and use the green parts to cut into bite-sized pieces. Then toss the brown parts at the bottom) cherry tomatoes.

You might also like: green beans cut into bite sized bits, green pepper, green onions (scallions) shredded napa cabbage, a few water chestnut slices (careful with these. High carb) baby spinach more…just make sure they are on the approved list. I would not use Chinese eggplant in this dish, or cucumbers.

• 3 Tbl of Bragg’s aminos (or soy sauce if you don’t have it)

Instructions:

Make your sauce first:

In a medium sauté pan, add about ¼ cup of the chicken broth and start to heat it up. Add the sundried tomato bits. Loosen them up and add the ginger. Cook on medium high at a low bubble just for a few minutes to start it thickening.  Turn off and set aside.

For your chicken:

While the sauce is cooking you can do your chicken. Lightly spray a large sauté pan and put in the chicken nuggets. Dust LIGHTLY (or to taste) with cayenne. Sauté until cooked through and no pink remains. Cover to keep warm. Set aside.

 For the veggies:

For six people you’ll need one very large sauté pan or maybe two smaller ones. Spray lightly with olive oil and begin heating the pan. Put in your crunchier veggies first. They take longer to cook. So I put in things like onion, peppers, celery and bok choy first. When hot squirt in 2 – 3 Tbl of Bragg’s aminos. Stir and stir fry on medium for a few minutes until the veggies are just loosened up.  Then add the sundried tomato sauce and stir to mix. Keep on medium for another minute and then add the delicate veggies like the cabbage, the tomatoes and things like spinach or napa cabbage. Continue to turn with a tong to mix it all up. It will only take one more minute to cook. Or to your taste. I like my veggies to still have a bit of crunch.

Turn off.

To serve, spoon the veggies and sauce in the bowl. Then add your chicken on top. You can stir it all together if you want. Add any heat (hot sauce or pepper flakes) and stir again.

Enjoy!

Cheers,