{"id":8236,"date":"2024-05-30T18:30:00","date_gmt":"2024-05-30T18:30:00","guid":{"rendered":"https:\/\/itsveterans.com\/?p=8236"},"modified":"2024-05-30T18:30:00","modified_gmt":"2024-05-30T18:30:00","slug":"live-whole-health-223-chicken-vegetable-stir-fry","status":"publish","type":"post","link":"https:\/\/itsveterans.com\/?p=8236","title":{"rendered":"Live Whole Health #223: Chicken Vegetable Stir Fry"},"content":{"rendered":"<p class=\"tni-source-date\"><strong>Originally published:<\/strong> 2024-05-30T18:30:00+00:00. Historical source article: benefits, rules, amounts and deadlines may have changed. Check the official source for current information.<\/p>\n<p>Stir fry is like a magic recipe that turns leftovers into a flavorful feast! It\u2019s easy to make and a fantastic way to use up odds and ends from your fridge while getting a variety of veggies into your diet. Whether you\u2019re a cooking pro or just starting out in the kitchen, stir fry is a quick and versatile meal option that everyone can enjoy.<\/p>\n<h2 class=\"wp-block-heading\">Fast paced cooking method<\/h2>\n<p>A helpful tip for cooking a stir fry is to set the stage before you start cooking: Gather all your utensils, equipment and ingredients beforehand. Chop and mix everything before actually beginning the cooking process. Stir fry is a quick, high-heat cooking method and only takes about 5-8 minutes start to finish. You can feel free to go as fast or as slow as feels comfortable for you, but it is important to chop everything and have it ready to add so you can enjoy the cooking process without any stress.<\/p>\n<h2 class=\"wp-block-heading\">Chicken Vegetable Stir Fry<\/h2>\n<p>Check out this 6-minute cooking demonstration by VHA\u2019s very own Healthy Teaching Kitchen, walking you through a basic Chicken and Veggie Stir Fry. Feel free to substitute any ingredients in this fool-proof recipe for a great weekday dinner.<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"video-shortcode\"><\/div>\n<\/div>\n<\/figure>\n<p>Not only is stir fry delicious and easy to make, but it\u2019s also a great way to reduce food waste and get a variety of nutrients from different vegetables into your diet. So, why not give it a try tonight and see how delicious and versatile stir fry can be?<\/p>\n<p>This video is part of the <a href=\"https:\/\/www.nutrition.va.gov\/Healthy_Teaching_Kitchen.asp\" rel=\"noopener\">Healthy Teaching Kitchen<\/a> video series to promote healthy eating habits and provide a nutritious and delicious recipe.<\/p>\n<h2 class=\"wp-block-heading\">Hungry for more?<\/h2>\n<p>Hungry for more information, tips and ideas for how to have a healthy relationship with <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/circle-of-health\/food-drink.asp\" rel=\"noopener\">Food and Drink<\/a> and fuel your own wellness journey? Check out this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/IntroFoodDrink-508Final-9-4-2018.pdf\" rel=\"noopener\">Introduction to Food and Drink for Whole Health<\/a>, <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/Veteran-Handouts\/docs\/HealthyTipsEating-508Final-9-4-2018.pdf\" rel=\"noopener\">Healthy Tips on Eating Out and Grocery Shopping<\/a>, or this <a href=\"https:\/\/www.va.gov\/WHOLEHEALTH\/features\/Healthy_Cooking_Class_Spices_Up_Life.asp\" rel=\"noopener\">Veteran\u2019s experience with healthy cooking classes at her local VA<\/a>. <a>For more recipes, please visit VA\u2019s <\/a><a href=\"https:\/\/www.nutrition.va.gov\/\" rel=\"noopener\">Nutrition and Food Services<\/a>.<\/p>\n<h2 class=\"wp-block-heading\">Recipe<\/h2>\n<p>Prep: 10 minutes | Cook: 15 minutes | Total: 25 minutes<\/p>\n<p>Yield: 4 servings, about 1 \u00bc cup stir-fry with 1 cup brown rice\u00a0<\/p>\n<h3 class=\"wp-block-heading\">Ingredients<\/h3>\n<p>1 lemon<\/p>\n<p>1\/2 cup reduced-sodium chicken broth<\/p>\n<p>3 Tbsp reduced-sodium soy sauce<\/p>\n<p>2 tsp fresh minced ginger (or \u00bd tsp dry ground ginger)<\/p>\n<p>1 Tbsp honey<\/p>\n<p>2 tsp cornstarch<\/p>\n<p>1 Tbsp canola oil<\/p>\n<p>1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces<\/p>\n<p>1 bag frozen stir fry vegetables (or 3 cups fresh chopped vegetables)<\/p>\n<p>1 Tbsp chopped garlic<\/p>\n<h3 class=\"wp-block-heading\">Directions<\/h3>\n<p>1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Grate 1 tsp lemon zest and set aside. Juice the lemon and whisk the juice with broth, soy sauce, ginger, honey and cornstarch in a small bowl.<\/p>\n<p>2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs.<\/p>\n<p>3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add frozen vegetables to the pan, cook about 5 minutes.<\/p>\n<p>4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds.<\/p>\n<p>5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes.<\/p>\n<p>6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add the chicken; cook, stirring, until heated through, 1 to 2 minutes.<\/p>\n<p>7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Serve over brown rice.<\/p>\n<h3 class=\"wp-block-heading\">Recipe Notes<\/h3>\n<p>Nutrition Facts Per Serving (1 \u00bc cups stir fry with 1 cup brown rice)<\/p>\n<p>Calories: 444 | Total Fat: 8.2 g | Saturated Fat: 1.3 g | Cholesterol: 70.2 mg | Sodium: 546 mg | Total Carbohydrate: 55.8 g | Dietary Fiber: 6.3 g | Protein 32.4 g<\/p>\n<hr>\n<p class=\"tni-attribution\">Source: <a href=\"https:\/\/news.va.gov\/131636\/live-whole-health-223-chicken-vegetable-stir-fry\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">U.S. Department of Veterans Affairs<\/a>. Its Veterans is an independent publication and is not affiliated with or endorsed by the U.S. government.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover the magic of stir fry! Turn leftovers into a flavorful feast and reduce food waste with this versatile recipe for this week&#8217;s #LiveWholeHealth video.<\/p>\n","protected":false},"author":1,"featured_media":311,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,27],"tags":[],"class_list":["post-8236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-u-s-veterans-health-care","category-whole-health-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Live Whole Health #223: Chicken Vegetable Stir Fry - Its Veterans<\/title>\n<meta name=\"description\" content=\"Discover the magic of stir fry! 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