Low-sodium chicken stir fry
Cutting down on the amount of sodium in a stir fry requires getting flavor from other ingredients, especially herbs.
Servings: 2 people
Ingredients
- 1/4 cup chopped basil fresh
- 2 tablespoons chopped mint
- 2 chopped green onions chopped
- 2 cloves chopped garlic
- 2 tablespoons chopped fresh ginger
- 1/2 to 1 lemon de-seeded
- 1 pound chicken breasts or thighs cut into bite-sized pieces
- 2 tbsp low-sodium soy sauce
- 1 small onion, chopped
- 3-6 green chiles, chopped
- 1 small eggplant cut into bite-sized pieces
- Red, yellow or orange bell pepper, sliced into bite-sized pieces, or (optional)
- broccoli or any other vegetables available, sliced into bite-sized pieces (optional)
- sliced mushrooms (optional)
- 3/4 cup low-sodium chicken broth/stock
Instructions
- In a blender or food processor, mix the basil, mint, 1/4 cup of broth, green onions, garlic, 1 tablespoon chopped ginger and lemon. Blend until minced.
- Cut the chicken into bite-sized pieces and combine with the soy sauce. Let it briefly marinate.
- Chop the onion, chiles, eggplant or other vegetables being used.
- In a large pan over high heat, add the sesame seed oil. Once the pan is very hot, add the vegetables and cook until tender, 4-8 minutes. Remove to a bowl.
- Add another tablespoon of sesame seed oil and add the basil-lemon-ginger-mint mixture and cook for 1 minute, stirring.
- Add the chicken, marinade and 1 tablespoon finely chopped ginger to the pan and cook until done, 2-3 minutes.
- Add the 1/2 cup of stock, bring to a boil, and re-add the vegetables to the pan. Cook for another 1-3 minutes. Serve with rice or noodles.
Notes
Adapted from the Mayo Clinic’s chicken stir-fry with eggplant, basil and ginger. At a serving size of two cups, the sodium level should be 395 mg.