Frozen doesn’t mean sacrificing flavour or nutrients. For a convenient weeknight dinner, this dietitian approved tasty stir-fry takes advantage of frozen edamame and broccoli. To make it vegan, substitute tofu (or your favourite plant-based protein) for the chicken.
Serves 4.
Ingredients:
1/3 cup uncooked quinoa
2/3 cup water
1/3 cup natural peanut butter
2 tablespoons soy sauce (can be gluten free if needed)
1/2 tablespoon honey
1 teaspoon vinegar (rice, red wine, or apple cider vinegar all work well)
3 cloves garlic, minced
1 tablespoon sesame oil
1 pound boneless skinless chicken breast, cut into 1-inch cubes
3 cups frozen broccoli florets
1 medium red bell pepper, thinly sliced
1 cup frozen shelled edamame
Salt and pepper to taste
1/4 teaspoon cayenne pepper (optional)
Crushed roasted peanuts or cashews (optional)
Fresh cilantro (optional)
Method:
- First, cook the quinoa: add quinoa and water to a small pot and place over high heat. Once the water comes to a boil, cover, reduce heat to low and simmer for 15 minutes.
- Remove from heat, fluff quinoa with a fork, and set aside.
- While the quinoa is cooking, make the sauce: in a medium bowl, mix peanut butter, soy sauce, honey, vinegar and garlic until smooth. Set aside.
- Season the chicken pieces with salt and pepper.
- Heat 1/2 the sesame oil in a large skillet or saucepan over medium high heat.
- Once oil is hot, add chicken pieces and cook for 4 to 6 minutes or until cooked through.
- Once cooked through, remove chicken and transfer to a bowl.
- Add the remaining sesame oil to the skillet along with broccoli florets, red pepper slices and edamame.
- Add additional salt and pepper to taste.
- Cook for 6 to 7 minutes or until vegetables just begin to soften.
- Add peanut sauce, stirring to coat veggies.
- Add chicken.
- Reduce heat to medium low, and stir in cooked quinoa until well incorporated.
- Remove from heat and serve. Garnish with cilantro and crushed peanuts or cashews if desired.
Enjoy!
Adapted from: https://www.ambitiouskitchen.com/thai-peanut-chicken-edamame-quinoa-stir-fry/
Registered dietitians on the TELUS Health MyCare app can help you achieve a more balanced diet and provide tips on navigating the grocery store including the frozen produce section. Book a virtual appointment through the TELUS Health MyCare app to see a registered dietitian conveniently from your device.
*TELUS Health MyCare dietitian appointments are currently only available in BC, AB, ON, SK.