Im looking into starting to eat chicken breast as a source of protein and im looking for a good stir fry recipe. I want a nice flavour but i hate noodles so can you give me one where its optional, that goes for rice too!!!

any help will be welcome thanks

you could always do a greens stirfry. Chard, kolrabi, bok choy, turnip greens, beet greens, mustard greens, and the list goes on. I don't care for greens much, but my husband really likes it. Keep in mind that most greens lose A LOT of volume while cooking.

No noodles or rice? wow

Hrm,

well, cook your chicken in a seperate pan with some olive oil, unitl the colour is white through out the chicken ( cut into small pieces it will cook much faster at a medium temp - or any temp, but don't let it stick

Once the chicken is white ( cooked ) you can add a Tikka Sauce ( go to the grocery store, and look in the Indian food section, or even by the barbaque sauce section ) - add maybe 3 ounces of the sauce.

Next, add in your Brocolli, celery - which also releases water, which will spread the sauce around a lil furthur ( sliced julienne style ) a few carrot pieces ( again, julienne is nice ) - add some green onions, maybe a little green and red pepper, and you are all set!


I have eaten this alone, with no rice or noodles before, and it's do-able

we cook chinese almost every single week! i cut up the chicken breast, though...sautee in a little olive oil with veggies of your choice.

we like onion, cabbage, mushroom, red pepper, and whatever else there is available..sometimes zuke, sometime celery.......some ginger is nice, too, either powdered or fresh.

do a little sprinkling of wine or soy sauce and let cook until everything is soft.

stock up on marinades and sauces in your asian food isle at the grocery store. yes they have sugar and sodium, but as long as you don't go overboard, you're ok. dilute them with some lite soy or teriyaki sauce.

you can make an easy sweet and sour sauce with pineapple juice, honey, a little white vinegar, and cornstarch to thicken it.

You can also stir fry in water. I know a lot of people that are USED to the taste of oil, but you can flavor your food with other ingredients. A healthy mix of spices and herbs can make it tasty enough so you don't miss the oil. Water will soften the vegetables just as well as oil and you don't need to worry about it sticking if you use enough or add it as it cooks out, especially if you're using teflon coated pans. Oil is just fat and flavor. And although people will split hairs olive oil isn't much healthier than vegetable/corn- its all fat concentrated. Oils and High fructose corn syrup have to be the two most over-consumed ingredients that lead to obesity.

Especially stay away from oriental oils, like sesame oil and peanut oil. Much higher in fat.

Regular white wine or red wine is great to cook in... cooking wine tends to have salt. And thats all it is: wine and salt. So you can save yourself some money and cut down on salt by spending 6 bucks for a jug of Almaden as opposed to 5 bucks for a 12 oz bottle of cooking wine.

Duck sauce (sweet n sour) is good and a touch of soy sauce is ok, but look for lowest amount of sodium when picking out a soy sauce and use very sparingly.

For rice I like lemon pepper. You can either use lemon pepper seasoning or fresh lemons and black pepper. Paprika works well too, and you can even try tomato paste bases. Spanish or Santa Fe style rice. Tomato and Basil or oregeno (theyre basically the same).

And of course, like everyone mentioned you can't go wrong by mixing in vegetables you like. You can either add slices for nutrition/substance like brocoli, sliced onionis, peppers, cauliflower, mushroom, greens (someone listed a good number but spinach and cabbage are easier to find). Or you can dice them up and use them to add flavor and texture... diced peppers, onions, peas, carrots, etc.