Soy Free Chicken Stir Fry Recipe
On any given day of the week, if you walk into my kitchen, there is a good chance that you’ll find me making this Healthy Chicken Stir Fry. Along with my Salmon Patties and Shrimp and Cauliflower Grits, this Healthy Chicken Stir Fry is a weeknight staple in our house—and has been for years! It’s packed full of flavor, and it’s bursting with the bright colors and powerhouse nutrition of a bevy of fresh veggies.
My favorite part of this stir fry is just how flexible it is. We offer a well-tested suggestion of veggies in the recipe below, but you can really experiment with what you include. Don’t like broccoli? Leave it out! Want to add in a can of baby corn? You do you! Want to use orange peppers instead of red? Rock it out! Have frozen veggies stashed the freezer? That works, too. The flavorful sauce and marinade brings it all together no matter what you add!
Stir frying is originally a Chinese cooking technique, and the method for making it is pretty much right there in the name of the dish! You
Minute Paleo Hunan Chicken (gluten Free, Soy Free)
Them constantly to prevent sticking and burning. For this particular dish, we cook in two parts: first, we stir fry marinated chicken breast, and then we remove the cooked chicken and stir fry tons of fresh vegetables. In the end, the chicken gets mixed back in, along with a delicious stir fry sauce that thickens and flavors the entire dish. You can read more about what goes into making a proper stir fry here, but for this recipe, we’ve done all that thinking for you!
Think of stir fry sauce as the gravy of a stir-fry—it adds a silky, rich texture and tons of flavor. You can purchase bottled stir fry sauce in the international foods section of the grocery store, but to be honest, it’s incredibly affordable and easy to make at home. Plus, you can completely control all the ingredients. If you need to reduce your sodium intake, you can do that. Don’t like ginger? Leave it out. Want to bring the heat? Add more red pepper flakes! Once you land on your perfect stir fry sauce, you’ll always have it at the ready.
A good stir fry sauce is thick and rich, and to get that texture, I recommend using either cornstarch or arrowroot powder (what I use) to help thicken the sauce.
Quick & Easy Instant Pot Chicken Stir Fry
This recipe is packed full of fresh vegetables, grains, and protein to make it a nourishing meal for just about anyone! Because we’re making our own stir fry sauce, you don’t have to worry about any artificial flavors, colors, or additives that might make you feel unwell. This stir fry is great for you!
If you don’t eat or have meat, we also have a veggie stir fry that is great for meal prep or quick dinners!
The only gluten-containing ingredient in this recipe is the soy sauce. You can use either tamari or coconut aminos in place of the soy sauce (and make sure to serve it over a gluten-free grain like rice or quinoa), and you’ll have a gluten-free meal!
Gluten Free Chicken Chow Mein
A lot of folks choose to avoid soy sauce for a variety of reasons—maybe you’re trying to watch your sodium intake, or you can’t eat gluten, or you avoid soy in your diet. No worries, we’ve got options for you!
Because you’re cooking quickly under high heat, the order you put the vegetables in to a stir fry matter! The first vegetables you want to cook are vegetables that take the longest to soften—think hard veggies, like carrots. You let those sauté for a bit, and then add in the next hardest veggies—like peppers or broccoli. And then you continue until you get to the softest of veggies in the last few minutes of cooking. When it comes to cooking a stir fry, you’re looking for crisp-cooked veggies. No one wants stir-fry mush! It’s better to err on the side of a little undercooked here.
If you don’t want to use rice as a base for your stir fry, you have tons of options! You can try cauliflower rice, broccoli rice, rice noodles, spaghetti squash, shirataki noodles, zucchini noodles, quinoa, farro—the possibilities are endless.
Quick Chicken Stir Fry
Yes! Frozen veggies are an excellent way to save some time when making a stir fry. You can use almost any frozen veggie in a stir fry (go wild and experiment!), but you will also find special “stir fry blends” in the frozen veggie section that are perfect for this meal! If you go the frozen route, you’ll want to add 3-4 minutes of cooking time to make sure they get entirely warmed through.
A wok is a really nice addition to a kitchen if you plan on cooking a lot of stir fry (I have both a cast iron wok and a stainless steel one, and they are both amazing), but you absolutely don’t need one to make this dish! Any high-sided, large skillet will do the trick.
At , we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.
Easy Chicken Stir Fry Recipe
Cassie is a holistic nutritionist, cookbook author, and all-around food lover. She grew up cooking dinner with her parents every evening, and her passion for home cooking has been strong ever since. Cassie is the author of two published cookbooks (Cooking with Greek Yogurt and Chia, Quinoa, Kale, Oh My!) and dozens of recipes published in major magazines and newspapers. Cassie has been sharing her award-winning recipes on since 2010. She loves dark chocolate, homegrown tomatoes, motorsports, and anything that sparkles. She lives in Indiana with her family on a small homestead.This Chicken Stir Fry without Soy Sauce is a healthy dinner with tons of flavor. Vegetables and chicken are tossed with a spicy sesame stir fry sauce. Less than 30 minutes, this recipe is lower in sodium and just as delicious as a traditional stir fry.
Soy sauce is made from fermented soy beans, so even if a product states there is no MSG, higher levels of glutamic acid or free glutamate is still present. For people on a migraine diet, soy products are avoided as a fairly common trigger, which also includes tamari even though they are gluten free. Whatever your need to avoid soy sauce is, this recipe will hit the spot.
The veggies are totally up to you, but one thing to note is if you're very sensitive to glutamate and avoiding soy for that reason, you may also want to leave out mushrooms. Mushrooms are naturally higher in glutamate, however some people find they fair better with them over soy sauce. Good vegetable options are:
Chicken Stir Fry Without Soy Sauce
You can definitely make this into a vegetarian or vegan meal by adding 2 cups of more chopped vegetables instead of chicken.
I served this with Trader Joe's microwavable brown rice mix, which takes 3 minutes to steam! Grilled Bok Choy would also work well with this recipe. I would recommend not adding too many sides as you truly get a full meal with this recipe - lots of vegetables and protein!
This spicy chicken stir fry uses vegetables and a soy-free sesame sauce for a quick and healthy weeknight meal. Really easy to make all vegetarian as well.
Healthy Chicken Stir Fry
Calories: 381 kcal | Carbohydrates: 12 g | Protein: 51 g | Fat: 13 g | Saturated Fat: 2 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 5 g | Trans Fat: 1 g | Cholesterol: 145 mg | Sodium: 698 mg | Potassium: 1124 mg | Fiber: 2 g | Sugar: 3 g | Vitamin A: 4607 IU | Vitamin C: 37 mg | Calcium: 51 mg | Iron: 2 mg
This post was originally published May 7, 2018 and was updated January 17, 2022 with new photography, recipe tips, and step by step process. Below is an original photo.
Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More
Posting Komentar untuk "Soy Free Chicken Stir Fry Recipe"