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Samantha’s Savory Chicken Stir-Fry

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

PREPARATIONS:

  1. 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.
  2. 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.
  3. Add ¼ cup of chicken broth, and the remaining 2 Tbsp coconut aminos and soy sauce. Stir,
  4. After 1 minute remove vegetables from pan and set aside.
  5. 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.
  6. 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.
  7. Add the vegetables back to the pan and mix so that chicken and vegetables mix together.
  8. 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