by Gardenuity
Stir-fries are a delightful blend of lean protein and robust vegetables, making them not only nutritious but also flavorful. By incorporating anti-inflammatory ingredients like ginger, you create a dish that nourishes both your body and mind.
What’s even better? Many stir-fries can be prepared in less than thirty minutes.
Our go-to ingredients often include chicken, mushrooms, and spinach. While chicken provides valuable lean protein, it’s the vegetables that are nutrient powerhouses. Mushrooms are packed with potassium, which aids in lowering blood pressure, enhancing immunity, and potentially preventing certain cancers. Meanwhile, vibrant spinach is known for its ability to lower blood sugar levels, strengthen bones, and promote relaxation.
Pro Tips
Uniform Cuts. To guarantee even cooking in your stir-fry, it’s essential to slice all ingredients, particularly the chicken and mushrooms, into similar sizes. This also contributes to the visual appeal of the dish.
Leave the Mushrooms Alone! After adding mushrooms to the pan, it might be tempting to stir them immediately and sprinkle salt. Resist that urge! Allow them to sit undisturbed for at least five to seven minutes for optimal browning. This will create a tasty, crispy crust that might even outshine the chicken in flavor. Premature stirring or salting can interrupt the crucial Maillard reaction.
Opt for Hoisin Sauce. While some recipes call for brown sugar to add sweetness, we prefer hoisin sauce. It delivers a delightful sweetness along with a savory, plummy umami note. If you need additional sweetness, feel free to include a tablespoon of brown sugar alongside the hoisin.
Be Innovative. Stir-fries are a blank canvas! You can experiment with different proteins like steak or pork, toss in extra veggies such as broccoli or snap peas, or introduce new flavors with spices like Chinese five-spice or a kick from sriracha or gochugaru.
Course: Main Cuisine: Asian Difficulty: Medium
Servings: 4
Prep time: 10 minutes
Cooking time: 20 minutes
This stir-fry perfectly balances health and heartiness!
INGREDIENTS
- 1 lb. boneless skinless chicken breasts or thighs
- 8 oz. mushrooms, sliced or torn
- 3 Tbsp neutral oil
- 3 cloves garlic, minced or grated
- 1 Tbsp ginger, minced or grated
- 2 tsp sesame oil
- ⅓ cup soy sauce (preferably reduced sodium)
- 1 Tbsp hoisin sauce
- 1 cup chicken or vegetable broth
- ¼ cup flour
- 2 heaping cups spinach
- Salt and pepper
DIRECTIONS
- Cook the chicken: In a large skillet or wok, heat one tablespoon of neutral oil. Once heated, add the chicken, ensuring not to overcrowd the pan. season with salt and pepper, cooking until browned and just cooked through. Transfer to a bowl and set aside.
- Cook the mushrooms: In the same skillet, add another tablespoon of neutral oil. Once hot, add the mushrooms and allow them to brown without stirring for 5-7 minutes. Season with salt and pepper and sauté briefly before transferring to the bowl with the chicken.
- Prepare the sauce: Add the final tablespoon of neutral oil to the pan. Once hot, stir in the garlic and ginger until fragrant. Then, add the sesame oil, soy sauce, hoisin, broth, and flour, stirring until the mixture is smooth and well blended.
- Stir-fry: Return the chicken and mushrooms to the pan and mix well until coated. Once combined, add the spinach and sauté until wilted. Remove from heat and serve over rice or your preferred whole grain.
