Healthy Stir-fry Sesame Chicken

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Stir-fry is a household staple, but often includes high amounts of oil and carbs. On today’s show, Registered Dietitian Nutritionist Rachel Goodman presents a healthy and low-fat alternative, replacing the classic stir-fry pasta with spiralized carrots.

Goodman is a health-coaching and nutrition consultancy. Follow her on Rachelgoodnutrition.com or on Instagram.

Sesame Carrot & Chicken Stir-Fry

You will need:

4 cup spiralized carrots (4-5 large carrots)
16 oz defrosted broccoli florets (chopped and squeezed of excess water)
1 lb chicken breast (cut into 1” cubes)
Salt and pepper to season
1 tbsp canola or avocado oil
2 cubes frozen crushed garlic or 3 fresh garlic cloves (crushed)
¼ cup low sodium soy sauce
¼ cup vinegar
¼ cup olive oil
1 tbsp sesame oil
2 tsp cornstarch
1 tbsp cold water
2 tbsp honey
1 tsp salt
1 tsp red pepper flakes (optional)
toasted sesame seeds (for garnish)

Directions:

• Season cubed chicken cutlets with a sprinkle of salt and pepper. Cook in a wide pan on medium heat for about 5 minutes or until cooked through. Remove from pan and set aside.

• Sauté crushed garlic and carrots for about 3 mins. Add the broccoli and sauté additional 2 mins. In a small mixing bowl whisk together olive oil, soy sauce, vinegar, sesame oil & salt. Pour mixture over carrots and broccoli and cook additional 8 mins, tossing occasionally, until carrots begin to soften. Add the chicken.

• In a small bowl combine cornstarch and cold water until cornstarch dissolves. Pour over stir fry and toss until remaining liquid begins to thicken. About 2 mins.

• Add the honey and red pepper flakes to stir fry and toss to combine. Garnish with toasted sesame seeds and enjoy.

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