How to Make Amazing Asian Chicken Stir Fry That Amps Up Your Gut Health
If you love stir fry, try this asian chicken stir fry for a quick, weeknight meal that is as gut healthy as it is delicious!!
Asian chicken stir fry is a delicious way to amp up your gut health and your prowess in the kitchen. Combining lean chicken breast, red onion, red bell pepper, green beans, and green onions, you’ll have everyone at the table eating their vegetables.
This post is all about asian chicken stir fry!
Gut healthy micro superstars featured in asian chicken stir fry
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What Will It Take To Throw Together Asian Chicken Stir Fry Tonight?
- First, cut 1.5 lbs of boneless chicken breasts into thin strips.
- Second, marinate them in a bowl with 3 tbsp Tamari and 6 tbsp arrowroot powder for at least 15 minutes and up to overnight.
- Third, in a wok or a large skillet, add 1 tbsp sesame oil on medium high heat. Then, add the chicken and marinate. Stir fry until chicken turns a white, opaque color.
- Fourth, add 1 large, thinly sliced red onion and 1 large thinly sliced red bell pepper. Stir fry for about 4 minutes.
- Then, add green beans. Add 3/4 cup of chicken stock (or broth) and turn heat up to high. Continue to stir fry until chicken and vegetables are lightly browned and crisping on the edges.
- Finally, add 2 tbsp black Chinese vinegar, salt and pepper to taste, and diced green onions. Stir to combine. Serve over brown basmati rice (choose brown over white rice and add another plant point to your total!) with soy sauce to drizzle on top!
This asian chicken stir fry goes from your fridge to your plate in less than 20 minutes!
First, the Full Recipe For the Best Chicken Stir Fry Recipe
Let’s get to the good stuff first, check out the full recipe below for asian chicken stir fry. And, if you are interested in how your food can totally change your life and health, check out the details below the recipe on foods good for gut health, including the vegetables, fermented sauce, vinegars, and whole grains featured in this recipe!
How to Make Amazing Asian Chicken Stir Fry That Amps Up Your Gut Health
Equipment
- 1 Wok or large skillet
Ingredients
- 1.5 lbs boneless chicken breasts cut into thin strips
- 3 tbsp Tamari you can substitute soy sauce
- 6 tbsp arrowroot powder (less healthy substitute is 3 tbsp corn starch)
- 1 tbsp sesame oil
- 1 large red onion thinly sliced
- 1 large red bell pepper thinly sliced
- 1 bunch green beans about 1/2 lb of beans
- 3/4 cup chicken stock or broth
- 2 tbsp black Chinese vinegar apple cider vinegar works too
- salt to taste
- ground pepper to taste
- 6 green onions diced
- 1 cup brown Basmati rice cooked according to package directions
- soy sauce as desired to top
- 1 tbsp olive oil extra virgin
- 2 cups chicken stock
Instructions
- First, cut 1.5 lbs of boneless chicken breasts into thin strips.1.5 lbs boneless chicken breasts
- Second, marinate them in a bowl with Tamari and arrowroot powder for at least 15 minutes and up to overnight.3 tbsp Tamari, 6 tbsp arrowroot powder
- Third, in a wok or a large skillet, add sesame oil on medium high heat.1 tbsp sesame oil
- Then, add the chicken and marinate. Stir fry until chicken turns a white, opaque color.
- Fourth, add red onion and red bell pepper. Stir fry for about 4 minutes.1 large red onion, 1 large red bell pepper
- Then, add green beans. Add chicken stock (or broth) and turn heat up to high. Continue to stir fry until chicken and vegetables are lightly browned and crisping on the edges.1 bunch green beans, 3/4 cup chicken stock
- Finally, add black Chinese vinegar, salt and pepper to taste, and diced green onions. Stir to combine.2 tbsp black Chinese vinegar, salt, ground pepper, 6 green onions
Make the Brown Rice
- If you want to make brown basmati rice in the instant pot it is SUPER EASY.1 cup brown Basmati rice
- Pour a cup of brown Basmati rice into the instant pot. Add 2 cups chicken stock (or broth). Add 1 tbsp of olive oil.1 tbsp olive oil, 2 cups chicken stock
- Place the lid on the Instant Pot. Turn the valve to "sealed."
- Press rice. It's working now. Don't touch anything.
- When it's done, it will beep. Let it naturally vent. When it's done, open and enjoy!
Serve!
- Serve your asian chicken stir fry over brown basmati rice with soy sauce to drizzle on top! Yum!!soy sauce
Nutrition
Gut Health Foods in Asian Chicken Stir Fry
This asian chicken recipe combines green beans, bell pepper, red onion, green onion, Tamari sauce, and brown rice. Each of these gut healthy foods has a positive impact on your microbiome and overall health! Keep reading to learn all the details on how the food you eat can totally change your life!! And, specifically how the gut health foods in asian chicken stir fry can supercharge your immune system, your skin health, and even reduce your risk for cancer and other chronic diseases.
Authentic Chicken Stir Fry with Bell Peppers
Bell peppers are an amazing fruit that can be eaten as a vegetable. Loaded with water, similar to cucumbers, they provide a great deal of nutrition and energy at a very low daily calorie intake. They’re incredibly healthy and are definitely worth adding to your diet!
Bell peppers are loaded with water, keeping you and your skin hydrated. Embrace that baby face!
Dr. Kait
Bell Peppers are Full of Fiber and Antioxidants
Bell peppers are incredibly nutritious and packed with healthy carbs, protein, fat, and fiber. They’re loaded with antioxidants that can keep your eyes healthy. Plus, they’re an amazing source of Vitamin C – so they can help prevent anemia and low iron levels!
Bell Peppers are Good for Your Eyes
Doctors have identified that certain antioxidants can contribute to eye health. Lutein and zeaxanthin are among the key antioxidants that can reduce degeneration of the eyes and even put off cataracts (Abdel-Aal et al., 2013; Carpentier et al., 2009; Moeller et al., 2000). Research indicates that consuming foods with antioxidants can significantly reduce your risk of developing cataracts (Karppi et al., 2012; Delcourt et al., 2006; Seddon et al., 1994).
Bell Peppers Could Help Prevent Damage to Your Eyes Over Time
Lutein and zeaxanthin can safeguard your retina! Your retina is the inner layer of your eye which is extremely sensitive to light. If you have ever experienced getting eyedrops for dilated pupils, that is all the area related to your visible retina (Griff, 2018).
Eating bell peppers is a great way to protect your retina from oxidative damage caused by lack of nutrients and the effects of aging. They are an excellent source of vital vitamins and minerals to help keep your vision healthy (Bone et al., 2000; Whitehead et al., 2006). Adding bell peppers to your weekly meals is an excellent way to up your nutrition game. They are healthy, tasty and incredibly versatile, making them ideal for weeknight dinners. So make sure to include bell peppers in the next week’s meal plan! Click here to find other recipes on Kait’s Cupboard with bell peppers.
Simple Chicken Stir Fry with Green Beans
Hurray for Green Beans! Packing in only 31 calories per cup, they are a great choice for anyone looking to cut down on fat and sugar intake. Plus, they provide tons of other essential vitamins and minerals – what’s not to love?
Green beans can help you lose the weight and keep it off! With only 31 calories a cup, you can load up your plate-without the guilt!
Dr. Kait
Green beans are the perfect choice for those looking to reduce cholesterol levels in their body. A healthy amount of cholesterol is required for normal cell growth, but too much can have serious implications. This can lead to a build-up of fat deposits in your arteries, which then hinders blood flow to crucial organs like the heart and brain, resulting in a heart attack or stroke.
Incredibly, a single cup of raw green beans has a whopping 2.7 g of fiber! Even better, when you cook green beans they increase in soluble fiber. And, we know that soluble fiber can help lower your bad cholesterol (or LDL) as well as total cholesterol. Soluble fiber can also help your heart, keeping your blood pressure low and staving off potential inflammation.
All in all, fresh green beans are super healthy for you and your gut. They are low in sodium, high in fiber, and have protein to boot. However, canned green beans are another story. Be careful when consuming canned green beans. One cup contains an astonishing 461 mg of sodium. Opt for fresh green beans, or if they are not available, find organic frozen green beans in your freezer section at the local grocery store!
Onion Makes This Chicken Stir Fry with Vegetables an Immunity Booster
Did you know, the incredible power of onion lies in a little micro superstar bacteria called allicin? Keep reading to discover their amazing health benefits and make them an essential part of your diet!
Onions boast an array of powerhouse micro superhero bacteria which includes allicin, vitamin C, vitamin B6 and Manganese. Eating these ingredients regularly can definitely give you a nutritional boost and numerous health benefits.
Onions really are truly amazing! Not only do they boost your immune system, but they can also reduce inflammation and provide antioxidants that protect your cells.
Onions Could Reduce Your Blood Pressure and Cholesterol
Superhero micro bacteria are working hard in your gut to give you a range of essential benefits for staying healthy and fit. Onions are not only great for your immune system, but their health benefits do not end there! Studies have shown that consuming onions can help decrease high levels of blood pressure and cholesterol, as well as give you an extra boost of energy to get through the day.
Various studies conducted over the last 20 years have independently come to a similar conclusion – that consuming allicin can effectively lower cholesterol levels. This has been demonstrated by Stevinson et al. (2000) and Silagy & Neil (1994).
In fact, the findings from a medical study by Ried et al. (2013) are quite remarkable! These doctors found that regular garlic consumption had the potential to reduce cholesterol levels by a whopping 8% for people with high cholesterol, significantly lowering the risk of heart disease (Reid et al., 2013).
Instead of a Chinese Chicken Stir Fry Sauce, Try Tamari Sauce
Satisfy your taste buds with Tamari sauce! It’s much more flavorful and richer than regular soy sauce, so you can experience a whole new level of deliciousness.
Go with Tamari Sauce for a Lower Sodium Option
Excitingly, Tamari has far LESS SODIUM than soy sauce – containing less than a third of the sodium per tablespoon! And did I mention it’s also gluten free (Masterclass, 2021)?
You can find Tamari, like this one shown below, at Whole Foods or at your local grocery store!
Make This Meal an Authentic Chicken Stir Fry with Chinese Black Vinegar
This amazing Asian chicken stir fry is made up of supercharged ingredients, including Chinese black vinegar! It contains a range of micro-nutrients and superheroes that gives your body the support it needs to stay healthy and strong. Let’s take a closer look at all the health benefits that are packed into Chinese black vinegar (Xia et al, 2020).
Chinese Black Vinegar is Fermented, and Excellent for Your Gut Health
The fermentation process required to make vinegar is a magical one, as it brings out these tiny beneficial bacteria that can do great things for your health. Chinese vinegar in particular is known to help regulate metabolism, boost immunity, provide antioxidants, promote healthy blood circulation and even improve brain function!
Where Can I Find Chinese Black Vinegar
Honestly, if you live outside a major metropolitan area, you may have a pretty tough time finding Chinese black vinegar. Especially as of recently. I live in a suburban college town and cannot find it. Not even at Whole Foods. So, if you want to be sure to get this gut healthy vinegar into your cupboard, just order online on Amazon!
If Chinese black vinegar is not available, you can substitute it with apple cider vinegar – especially the unfiltered kind. You can get it from most retail stores, including Costco, or simply order it online from Amazon!
When Cooking a Chicken Stir Fry with Rice Choose Brown Basmati Rice
Surprisingly, basmati rice has comparatively lower levels of arsenic compared to other varieties – and yes, you read it right – rice does contain arsenic! But don’t worry, it’s just a heavy metal that can be harmful if consumed in excessive amounts.
While the amount of arsenic in rice intake is not lethal, reducing it can have a positive effect on your health. It can help you lower your chances of conditions such as diabetes, cardiac problems, and cancer (Hong et al., 2014). So, when possible choose brown Basmati rice over regular brown rice, and definitely over white or, processed, rice.
Brown basmati rice is whole grain. Whole grains lower your risk of diabetes, heart disease, cancer, overall inflammation, and premature death.
AUNE ET. AL, 2016; VITAGLIONE ET. AL, 2015; AUNE ET. AL, 2013
Aldi has a fantastic price on brown, Basmati rice. You can find Brown Basmati Rice at Aldi here. Or, if you are not an Aldi shopper, you can buy it online at Amazon and pick it up at your local Whole Foods.
Pro Tip
Find Out Where the Country of Origin for Your Basmati Rice
Some studies show that basmati rice from California, India, or Pakistan are lower in arsenic. So, when you are looking for basmati rice, make sure to check the package and find out where it was grown!
(for more information on difference in basmati rice check out Lai et al., 2016)
Try This Delicious Asian Chicken Stir Fry Tonight!
This simple chicken stir fry recipe is full of flavor! If you love asian stir fry recipes you will seriously want to try this one! It’s light, full of gut healthy food, and just really good! Best part? You can have this dinner to your table in under 20 minutes. Give it a try and post your comments below!
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