Amie Method Chicken Stir Fry

A colorful, satisfying dinner with about 40 grams of protein per serving, ready in 30 minutes. Serves 4.

Why This Works

Protein comes first here, because it helps preserve muscle and keeps you satisfied. Adding edamame boosts both protein and fiber, and the colorful vegetables bring even more fiber to the plate.

We’re using less honey and a modest portion of brown rice, so you still get the sweet, savory flavor and satisfying carbs, with a gentler effect on your blood sugar. This is real food you can feel good about, and there’s nothing to be perfect about.

Ingredients

Marinade and sauce

• ¼ cup low-sodium soy sauce, tamari, or coconut aminos
• 1 tablespoon lemon juice
• 2 teaspoons honey
• 1 tablespoon toasted sesame oil
• 1 tablespoon rice wine vinegar
• ½ teaspoon red pepper flakes, or to taste
• 2 teaspoons cornstarch or arrowroot powder
• 2 tablespoons water

Stir fry

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons avocado oil, divided
• 3 garlic cloves, minced
• 3 large carrots, peeled and julienned
• 1 large red bell pepper, julienned
• 1 large yellow bell pepper, julienned
• 1 cup snow peas, sliced into 1-inch pieces
• 8 ounces button mushrooms, thinly sliced
• 2 cups frozen broccoli, defrosted
• 1 cup frozen shelled edamame, defrosted

To serve

• 2 cups cooked brown rice (½ cup per serving)
• Sliced green onions and toasted sesame seeds

Instructions

1. Make the marinade and sauce. Whisk the soy sauce, lemon juice, honey, sesame oil, vinegar, and red pepper flakes together. Pour half into a small bowl, then whisk in the cornstarch and water. This is your sauce.
2. Marinate the chicken. Toss the chicken with the remaining mixture and refrigerate it while you prep your vegetables.
3. Cook the chicken. Heat 1 tablespoon of oil in a large wok or skillet over high heat. Lift the chicken out of the marinade, discard the marinade, and cook the chicken for 5 to 6 minutes, until it reaches 165°F. Move it to a clean plate.
4. Cook the vegetables. Add the remaining oil and the garlic, and cook for about 30 seconds. Add the carrots, peppers, snow peas, and mushrooms, and cook for about 3 minutes, until bright and crisp-tender.
5. Bring it together. Add the broccoli, edamame, and chicken, and reduce the heat to medium. Stir the sauce, pour it in, and simmer for 1 to 2 minutes, until thickened and everything is heated through.
6. Serve. Spoon over brown rice and top with green onions and sesame seeds.

Make It Yours

• Change the protein: Use shrimp or extra-firm tofu instead of chicken.
• Change the base: Try cauliflower rice, quinoa, or rice noodles, depending on your plan and what sounds good.
• Use what you have: Green beans, snap peas, cabbage, or bean sprouts all work well.
• Plan ahead: Cook once and refrigerate leftovers for up to 3 days for easy, protein-rich lunches.

Estimated Nutrition Per Serving

Calories	Protein	Carbs	Fiber	Fat
About 500	40 g	48 g	10 g	17 g

These are estimates and will vary with your ingredients and portions.