Fast Food (The Healthy Kind, Already!)

What do you see in your mind’s eye when you hear the words, “fast food”?  Do you see golden arches and a clown named Ronald?  Or is it more like a bearded Southern gentleman whispering promises of perfect fried chicken?

How about stir fry?  Have you ever considered that?  You don’t have to get in your car and drive-thru anywhere.  It’s almost as fast as a drive-thru, too. Stir-Fries are easy, healthy and if you have the inclination to get yourself a flat-bottomed wok (one of my favorite cooking tools) it’s a snap, although any old large skillet will do.

The thing that is so wonderful about a stir fry is you can vary the spices and come up with your own unique recipe–once you get the hang of making stir fry, that is. (What do you think fajitas are anyway?  The ultimate Mexican stir fry!)

The secret to a perfect stir fry is to make sure the skillet or wok (with the added oil) is hot before you add the food. To ensure even cooking, keep the food moving by stirring constantly–as if your very life depended on it. 😉

Here’s cinchy recipe that will cook up faster than the rice will–so make sure you time it right. I have nothing but RAVES every time I serve it.

Easy Chicken Stir Fry

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Course Main Dish
Servings 4 Servings


  • 4 tablespoons soy sauce OR coconut aminos
  • 1 tablespoon ketchup
  • 2 teaspoons ground ginger or grate some fresh
  • 2 cloves garlic pressed
  • 3 skinless boneless chicken breast halves thinly sliced, about 3/4 pound
  • 1 tablespoon vegetable oil use me first
  • 1 tablespoon sesame oil use me second
  • 6 green onions cut into 1-inch pieces
  • 1 green bell pepper thinly sliced
  • 1 red bell pepper thinly sliced
  • 4 cups hot cooked brown rice


  • Mix soy sauce, ketchup, ginger, and garlic in a resealable heavy-duty plastic bag.
  • Add chicken; seal bag and turn to coat with marinade.
  • Let stand 15 minutes.
  • Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat.
  • Add green onions and bell peppers; stir-fry until crisp-tender.
  • Remove from skillet.
  • Heat remaining 1 tablespoon oil in a skillet.
  • Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center.
  • Stir in bell pepper mixture.
  • Serve with brown rice.


Per serving: 436 Calories; 9g Total Fat; 27g Protein; 9g Fiber; 61g Carbohydrate; 51mg Cholesterol; 670mg Sodium
Tried this recipe?Let us know how it was!

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