Sunday, February 24, 2013

Chicken Stir Fry with Brown Rice

3 chicken breasts, cut into 1" cubes
2 Tbsp olive oil
1/2 cup low-sodium soy sauce - divided
6 cups frozen stir fry vegetables (the Kirkland brand from Costco is my favorite blend)
1/2 cup low-sodium beef broth
1/2 cup water
1 1/2 Tbsp sugar free maple syrup
1 Tbsp corn starch
2 cups brown rice

Add on serving day (if desired)
1/2 tsp crushed red pepper flakes
1 clove garlic, minced

To assemble:
Place cubed chicken in a ziploc bag & add olive oil & 1/4 cup soy sauce.  Place frozen vegetables in a separate bag.  In a quart-sized ziploc bag, combine 1/2 cup beef broth, 1/2 cup water, 1/4 cup soy sauce, and 1 1/2 Tablespoons maple syrup.  I usually add crushed red pepper flakes and a little fresh garlic to this mixture, but I omitted it from the freezer meals to make them more kid-friendly.  Feel free to add them if your kids are brave!  Place all three ziploc bags in one large bag, seal & freeze.  Prepare brown rice & freeze separately.

To prepare:
Thaw chicken mixture, sauce mixture, & rice.  If sauce mixture has separated during freezing, shake bag to re-incorporate cornstarch.  Cook chicken on stovetop until lightly browned & cooked through.  In a separate pot (I use a wok, but any pot will do), cook or steam vegetables until crisp-tender.  (This step goes quicker if you place a lid on the pot).  Add cooked chicken to vegetables.  Pour sauce mixture over vegetables and chicken, and cook until sauce has thickened.  Reheat rice & serve stir fry mixture over rice. 

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