Chicken Stir Fry with Mixed Vegetables and Quinoa

Ingredients

• chicken breast 6 oz
• bell peppers 1 cup
• snap peas 0.5 cup
• quinoa 0.5 cup
• olive oil 1 tbsp
• soy sauce (low sodium) 1 tbsp

Method

1. Prepare the quinoa. If you haven't cooked the quinoa yet, rinse 1/4 cup dry quinoa under cold water using a fine mesh sieve. Then, add it to a small pot with 1/2 cup water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork. For this recipe, use 1/2 cup cooked quinoa.
   Tip: Rinsing quinoa removes its natural bitter coating called saponin.
2. Prepare the chicken. Pat the chicken breast dry with paper towels. Cut it into thin, bite-sized strips to help it cook quickly and evenly.
   Tip: Cutting the chicken into similar-sized pieces ensures even cooking.
3. Prepare the vegetables. Wash the bell peppers and snap peas. Slice the bell peppers into thin strips and trim the snap peas by removing the ends and any stringy parts.
   Tip: Using a variety of bell pepper colors makes the dish more visually appealing.
4. Heat the pan and cook chicken. Place a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon olive oil and let it heat for about 30 seconds. Add the chicken strips in a single layer. Stir-fry for about 5-6 minutes until the chicken is cooked through and lightly browned. Stir frequently to prevent sticking.
   Tip: Do not overcrowd the pan; cook in batches if necessary to avoid steaming the chicken.
5. Add vegetables and stir-fry. Add the sliced bell peppers and snap peas to the pan with the chicken. Stir well to combine. Cook for another 3-4 minutes until the vegetables are tender-crisp but still bright and slightly crunchy.
   Tip: Keep stirring frequently to cook evenly and retain vegetable crunch.
6. Add soy sauce and finish cooking. Pour 1 tablespoon of low sodium soy sauce over the chicken and vegetables. Stir everything well to coat evenly. Cook for another 1-2 minutes to let the flavors meld together.
   Tip: Taste and adjust seasoning if needed, but soy sauce usually provides sufficient saltiness.
7. Serve with quinoa. Place 1/2 cup of the cooked quinoa on a plate or bowl. Spoon the chicken and vegetable stir fry on top or alongside. Serve immediately while hot.
   Tip: Garnish with chopped green onions or sesame seeds if desired for extra flavor.

Pro tips

• Use a sharp knife to make slicing vegetables and chicken easier and safer.
• Make sure your pan is hot before adding ingredients to get a good sear and avoid steaming.