Chicken Stir-Fry with Broccoli and Peppers
My husband liked this particular combination so much that he rated it “one of the best ever!” Some veggies are too mushy if they’re overcooked, and sometimes we find different combinations of vegetables don’t taste very well together, but this gluten-free dinner was just what he liked.
Even though the directions seem long, this is not a long meal to cook. Usually I can prepare the whole meal in the time it takes my rice to cook — about 25 or 30 minutes. Since it is that quick, I thought it would be a good summer weeknight dinner to put in Linda’s Gluten-Free Wednesdays over at The Gluten-Free Homemaker.
- 1/2 Pound Boned and Skinned Chicken Breast Halves, sliced thin
- 1 tablespoon Oil, such as peanut
- 16 Ounces Fresh Broccoli (1 large stalk)
- 1 Cup Red and Green Bell Peppers, sliced thin or, Other Vegetables as Desired
- 2 Tablespoons Rice Flour
- 1 Cup Water
- 1 Chicken Bouillon Cube
- 2 Tablespoons Soy or Tamari Sauce, Gluten-Free (many are not -- San-J and Kikkoman do make GF versions)
- 2 Cups cooked rice
Wash and trim the fresh vegetables. This chicken cooks fast, so I find it easier to set things out so I can add them quickly when it's time. (I've discovered the hard way that overcooking doesn't help the flavor.)
Put the sliced red and green peppers in one bowl, and you won't precook them at all.
For the broccoli, be sure to pare the tough skin off the stalks and discard any tough parts of the lower stalks. As you cut the broccoli into bite-size pieces, separate the stalk pieces into one bowl and the florets into another. You'll be precooking them separately.
Precook the stem pieces with 1 teaspoon water in the microwave, covered, till crisp-tender, about 4-5 minutes. Repeat for the florets for only 2-3 minutes. Hold in warm place while starting the chicken. (Sometimes I precook these vegetables in the wok before cooking the chicken, but since it takes a little longer, and it takes more oil, I use the microwave more often.)
Cook the chicken in 1 tablespoon oil over high heat till almost cooked through, stirring constantly -- this takes only a few minutes if the chicken is sliced thin.
Meanwhile, heat the water in a bowl in the microwave; add the chicken bouillon cube and (g.f.) soy sauce.
Stir the peppers into the chicken; continue cooking and stirring until they're crisp-tender.
Add the broccoli stem pieces; then stir in the florets.
Check the chicken for doneness -- there should be no pink inside, and the juices should run clear.
Sprinkle the chicken/vegetable mixture with the rice flour, continuing to stir until the flour is evenly distributed.
Add the bouillon/soy sauce; cook and stir till thickened.
Adjust seasoning and add water a few tablespoons at a time until you have the desired thickness of sauce. There should be enough sauce so each serving has a little with it, but not enough to make it soupy. The liquid cooks off quickly because of the high heat.
Serve over rice.
This is one of my 30 minute meals designed for those with gluten intolerance, gluten sensitivity, or celiac disease, but I’ve found that people who have no food allergies like it, too. It is wheat-free, barley-free and rye-free. Also, it is casein-free, dairy-free, lactose-free, nut-free and refined sugar-free.
This is a good recipe to add to your list of 30 minute meals.