Winter Harvest Low Fat Stir Fry (Printable)
Light and healthy stir-fry featuring winter veggies, lean protein, and a flavorful sauce.
# List of ingredients:
→ Protein
01 - 12 oz skinless chicken breast or firm tofu, sliced thinly
→ Vegetables
02 - 1 medium carrot, julienned
03 - 1 small head broccoli, cut into florets
04 - 1 cup Brussels sprouts, halved
05 - 1 red bell pepper, sliced
06 - 1 small red onion, sliced
07 - 2 cups chopped kale, stems removed
08 - 2 garlic cloves, minced
09 - 1 tsp fresh ginger, grated
→ Sauce
10 - 2 tbsp low-sodium soy sauce (use tamari for gluten-free)
11 - 2 tbsp rice vinegar
12 - 1 tbsp honey or maple syrup
13 - 1 tsp toasted sesame oil
14 - 1 tbsp water
15 - 1 tsp cornstarch
→ Garnish
16 - 1 tbsp toasted sesame seeds
17 - 2 spring onions, thinly sliced
# Steps:
01 - Whisk together soy sauce, rice vinegar, honey, sesame oil, water, and cornstarch in a small bowl until smooth. Set aside.
02 - Heat a large nonstick skillet or wok over medium-high heat. Add chicken or tofu and stir-fry for 3–5 minutes until just cooked through. Remove and set aside.
03 - Add carrots, broccoli, Brussels sprouts, bell pepper, and onion to the pan. Stir-fry for 5–6 minutes until vegetables are just tender-crisp.
04 - Add garlic, ginger, and kale to the pan. Stir-fry for 2 minutes until kale is wilted and fragrant.
05 - Return chicken or tofu to the pan. Pour in the prepared sauce and stir continuously for 2–3 minutes until sauce thickens and coats everything evenly.
06 - Remove from heat immediately. Sprinkle with toasted sesame seeds and spring onions. Serve hot, optionally with steamed brown rice or quinoa.
# Expert Advice:
01 -
- You get that restaurant quality gloss and flavor with almost zero effort
- The vegetables stay crisp and vibrant instead of turning into mush
- It comes together in under 40 minutes even on busy weeknights
02 -
- Overcrowding the pan is the quickest way to end up with soggy stir fry. Work in batches if needed.
- The sauce continues thickening off the heat so remove from heat while it still looks slightly loose.
03 -
- Cold protein goes into a hot pan so pat your chicken or tofu completely dry first
- Taste a vegetable before adding the sauce to gauge your salt levels