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  1. Quick Chicken Stir Fry

    Stir FryNo need for your usual take-out order tonight, instead try this quick and healthy recipe. Cooking at home automatically reduces calories and makes losing fat and getting fit easier than it would be while eating take-out.

    This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir-fried chicken meal.

    Courtesy of RealHealthyRecipes.com

    What You Need
    Serves 6

    • ¼ cup coconut aminos
    • One head cauliflower
    • ¼ cup mirin (sweet rice wine)
    • One Tablespoon coconut nectar
    • 1 Tablespoon apple cider vinegar
    • 2 Tablespoons organic chicken broth
    • 3 teaspoons sesame oil, divided
    • 1 pound skinless, boneless chicken breasts
    • 8 ounces snow peas, halved lengthwise diagonally
    • 1 bunch green onions, cut into 1-inch pieces

    Instructions

    1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
    2. Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
    3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
    4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

    Nutrition
    One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.


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4102-E South Staples
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(361) 857-5087 info@ypbtrainingstudio.com