Easy Weeknight Stir-Fry Recipe

This is the easy, wholesome stir-fry you’ll want to keep in regular rotation in your meal plan. It will win you over with its fresh medley of crisp, crunchy veggies and coating of sauce.

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Ingredients
1 cup quinoa
2 cups plus 1 cup vegetable broth, low sodium
¼ teaspoon salt 1 pound chicken breasts, patted dry and sliced thin
2 cups shredded carrots
3 cups broccoli florets
1 orange or red bell pepper, seeded, stemmed and cut thin
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled ginger
2 teaspoons honey
1 tablespoon cornstarch
3 tablespoons rice vinegar

Directions

1. Cook the quinoa in 2 cups vegetable broth and salt. Bring to a boil and simmer for 15-20 minutes until all liquid is absorbed.
2. While the quinoa is cooking, prepare the stir-fry. In a non-stick wok, heat over medium heat with 1-2 teaspoons vegetable oil. Add chicken and cook until no longer pink, about 5 minutes. Remove from the pan and keep warm.
3. Add the remaining vegetable oil to the pan and the carrots, broccoli and red bell pepper and cook until vegetables are slightly softened but still crunchy, about 3-4 minutes.
4. Whisk together the remaining vegetable broth, soy sauce, ginger, honey, cornstarch and vinegar; add to the pan and boil cooking until thickened, about 1 minute.
5. Add the cooked chicken back to the pan and cook an additional 1-2 minutes. Place ½ cup cooked quinoa on a plate and top with 1 cup of the stir fry mixture.

Nutritional Information
Each serving = 272 calories, 8 g fat, 1 g saturated fat, 816 mg sodium, 30 g carbohydrates, 5 g fiber, 21 g protein.

About
This recipe was provided by the Columbus Community Hospital diabetes and health education department, which offers various programs to help educate and support community members who have diabetes or are at risk of developing diabetes. The department’s services include group classes and individual appointments for inpatient and outpatient diabetes education. For more information on the diabetes and health education department, click here.