Lunch: Chik’n Stir Fry
Directions
Begin by making your brown rice. I always like to make extra rice to have on hand, but for this recipe, we’ll need 6 cups total of COOKED rice. If you have an instant pot or rice cooker, you can use a 2:1 ratio of water to rice (e.g. 6 cups of water to 3 cups of dry rice).
Place your soy curls into a container or large bowl and cover them with boiled water so they are completely submerged. Let them sit for 10 minutes.
While the soy curls are soaking, prep all your veggies for the stir fry.
Combine all the "Sauce Ingredients" in a bowl and stir well to combine.
When the soy curls are done soaking, drain the water and place them inside of a kitchen towel. Squeeze the towel until most of the excess water has drained out.
Add the sliced onion and a little water to a non-stick sauté pan and sauté on medium heat until lightly browned. Add the garlic and white part of the chopped scallions, and continue to sauté for an additional minute.
Add the bell peppers to the pan and stir to combine, adding a small amount of water if needed to prevent sticking. Saute for about 5 minutes.
Now is a good time to start cooking your soy curls. Place them inside an air fryer basket and cook at 400°F (200°C) for 7-10 minutes. They should be crispy and slightly browned on the outside, but not completely hard. Check them after 5 minutes.
When the peppers have begun to soften, add the broccoli and cover the pan completely. Cook for about 5-7 minutes until broccoli is fork-tender but still bright green.
Add the prepared sauce to your pan of veggies and raise the heat back to medium. Stir to combine until the sauce has thickened (only about 1 minute.)
Once the soy curls are done in the air fryer, stir them into the veggies and sauce.
Add the spinach to the stir fry and cook until it wilts.
Portion your rice and the chik’n stir fry into 4 equal portions. Top each portion with an equal amount of the reserved green scallions.
Nutrition highlight
The sauce for this stir fry includes miso. Miso is a fermented food which makes it a great probiotic-rich food source. Probiotics are great for our gut health. They make food easier to digest, and research shows that fermentation helps break down and destroy anti-nutrients, which are natural compounds in foods that can interfere with nutrient absorption.
