We Are Going to Make Dinner Great Again

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Ah finally, you’re commuting back after a long day of work and you just can’t wait to kick those work pants off and be home.

But wait, you don’t know what you’re having for dinner! Queue the mad rush to figure out what you have in the pantry and what you can make in the least amount of time possible.

Quick and healthy don’t always coincide with each other. It’s typically one or the other. And to quote Shakespeare, “Therein lies the rub.”

So what do we do about this?

Cut out those preservative-rich ready-meals, get rid of the carb-loaded pasta dishes, and move over fatty fried take out. There’s a new meal in town.

Here is a wonderful (and easy) stir fry recipe that will satisfy your craving for salty soy sauce, but in a way that won’t pack on the pounds.

Simple and Healthy Chicken Stir-Fry

Ingredients
Sauce
Water
Soy Sauce
Red Wine (we recommend Cabernet Sauvignon)
2 tbspn white flour

Stir Fry
4 Whole peeled carrots
3 Broccoli crowns
1 onion
2 garlic cloves
½ lbs chicken breast
Salt
Pepper

‘Noodles’
1 bundle of bok choy
soy sauce

Instructions
Prep your chicken breast and clean it. Slice into thin strips and season with salt and pepper. Set aside.

Chop up your broccoli, carrots, onions, and garlic gloves. Heat 2 tbsp’s of olive oil in a large skillet and put in the carrots. Cook the carrots on high for 5 minutes. Add the remaining vegetables. Season with salt, pepper, and spices of your choice.  Turn the heat up high and stir occasionally for 5-10minutes. Add your sliced chicken. Cook until slightly brown.

Combine ¼ cup of water, ¼ cup of red wine, and 3 tbsp’s of soy sauce. Pour into skillet and reduce on medium heat. You may add more soy sauce or less depending on preference. Add 2 tbsp’s of flour as a thickening agent. Cook until everything has married and alcohol has reduced.

Take your bok choy and slice it thin and long (to create bok choy ‘noodles’). Place these in a boiling pot with a ½ cup of water and splash of soy sauce. Bring to a boil until bok choy is tender but not soggy. Drain and place on a dish. Spoon stir fry mixture over the bok choy. Enjoy!

The best part about this is that the bigger skillet, the more you can make and save for later. Kill 3 dinners with one stove!

 

Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub


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About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.

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