Let’s say that it’s a weeknight and you’re looking to stir things up. Do so wisely! This is F-Factor RD Samantha Hass’s go-to stir-fry recipe. Unlike other asian-flavored stir-fries, which rely on sugar-laden sauces such as teriyaki for flavor, Sam saves calories and carbs by using soy sauce mixed with Coconut Aminos, which is aged coconut sap blended with sun-dried, mineral-rich sea salt. It’s a sweet, flavorful sauce that contains only 5 calories and 1g carb per teaspoon. Be sure to STIR this recipe well so that each bite delivers a whirlwind of flavors. Hey Sam, think you can bring leftovers in sometime?!
INGREDIENTS (serves 4):
- 6 Tbsp Coconut Aminos
- 6 Tbsp low sodium soy sauce
- 1 Tbsp minced garlic
- 1 pound boneless skinless chicken breast, cubed
- 1 medium onion, diced
- 2 cups broccoli florets, chopped
- 1 cup sliced mushrooms
- ¼ cup low sodium chicken broth
- salt and pepper, to taste
- In a small bowl mix together 4 Tbsp (1/4 cup) of Coconut Aminos and soy sauce (you should have 2 Tbsp of each remaining for later use) and 1 Tbsp minced garlic. Add to chicken and allow chicken to marinate.
- Coat nonstick pan with nonstick cooking spray and place over medium high heat. Add the onion, broccoli, and mushrooms and cook for 5-6 minutes, or until vegetables are tender.
- Add ¼ cup of chicken broth, and the remaining 2 Tbsp coconut aminos and soy sauce. Stir,
- After 1 minute remove vegetables from pan and set aside.
- Recoat pan with nonstick cooking spray and place back over medium-high heat. Add the marinated chicken to the pan in a single layer and season with salt and pepper, to taste.
- Cook chicken for 3-4 minutes per side, or until chicken is browned and cooked through. If chicken starts to stick, add 1-2 Tbsp water.
- Add the vegetables back to the pan and mix so that chicken and vegetables mix together.
- Remove from heat and serve with better than rice or cauliflower rice.
THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING: 0g carbohydrate, 3g fiber
ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 4): 200 calories, 35g protein, 7g carb, 3g fiber, 5g fat