Monday, February 13, 2012

Easy Chicken Teriyaki Stir Fr

I let hubby pick what to make this week for one of my Mealpod recipes and he picked a tofu and vegetable teriyaki stir-fry. I am not a big fan of tofu, so I made an easy teriyaki marinade/sauce and made 1/2 with tofu and half with chicken. The protein really doesn't take center stage anyway - its those gorgeous veggies!


This will not make it to the freezer and will instead be devoured cold or heated up all week. I am going to try and freeze one serving to see how it reheats as well but I'm not hopeful. The beauty of a stir-fry is still crisp veggies.

 Chicken & Vegetable  Stir-fry (and tofu too)

to make this you will need:

  • 3 large chicken breasts 
  • 1 package extra firm tofu (or double your chicken)
  • a big bowl full of fresh stir-fry veggies, cut, rinsed and dries and ready to go (about 6 cups) Your choice here - I used red peppers, shredded carrots, broccoli florets and snow peas
  • triple batch of teriyaki sauce recipe
  • 2 tbs oil of your choice

The night before or 3 hours before cooking:

Make your marinade/sauce (recipe from Robin Robertson's Quick-Fix Vegetarian)
This has been tripled so you don't have to do the math. Just combine all the ingredients in a bowl and set aside. 
  • 3 garlic cloves, minced
  • 3/4 freshly squeezed orange juice
  • 3/4 cup Tamari
  • 6 tbs freshly squeezed lemon juice
  • 3 tbs light brown sugar
  • salt & black pepper

    Cut your chicken into smaller pieces and using a meat tenderizer, tenderize a little bit on each side. Place in a ziploc bag with enough marinade to cover chicken but not too much over (you want enough sauce left to have with the finished meal). Place in the fridge overnight.
    Before mealtime:
  1. Start by prepping your veggies. Cut your broccoli into smaller florets, cut your red peppers into thin strips, etc. Make sure to wash and dry (I use a salad spinner) too. Set aside
  2. For tofu place 1 tbs oil in a nonstick skillet over medium heat and brown on both sides. Remove from heat and set aside. 
  3. For chicken place 1-2 tbs oil in nonstick skillet over medium - medium high heat. Drain the chicken and stir fry until slightly browned. Set aside.
  4. If your pan is too dirty get a new pan or wash the one you have.  In the same skillet add a little oil if needed and stir-fry the veggies just until starting to get soft. You want a good crunch in them if you are going to heat up later in the week. Plus they are so good that way. Turn down the heat to low. 
  5. While the skillet is still hot add your chicken or tofu (divide if you made both) and pour with remaining or some of the sauce/marinade and just warm everything up. Serve right away and store the rest in the fridge for the week. Its great cold too. 

I am not sure how many serving this made - maybe 8 - we have been snacking on it all day. 

This pic was screaming for our website url!

1 comment:

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