Broccoli, Red Pepper & Chicken Stir Fry with Quinoa

red-pepper-broccoli-quinoa-stir-fryLast time, I was talking about how I have plans to re-focus on my health and get in shape this spring. (And how I’m inviting you all to join me! I’ve created a Facebook Group if you’d like to. There is nothing there yet but there will be starting next week!)

My plan is to start on April 15, but I’ve already started to put a few things in place.

First, I got a new FitBit.  Well actually, my mom gave me one.  (Thanks Mom!)

I had one last year and I will say that few things impacted my weight and overall health more than counting my steps.  It really motivated me every single day to move more so I could hit that 10,000 steps.  Maybe it is because I am in front of a computer so much, but when I accidentally killed mine in the wash, my weight loss stalled. (Note:  In the FitBit’s defense, it survived three times through the washing machine and it was only when I also put it in the dryer after a fourth trip in the wash that it died.)

I’m competitive with myself like that.  What gets measured, gets done and I had a hard time forcing myself to walk more when I didn’t know where I was for the day.

(By the way if anyone else has a FitBit, let’s connect so we can support each other!)

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Secondly, I’ve started to think through some guidelines for myself of what I would like to do.  Here is what I have so far:

  • 10,000 steps a day
  • At least 15 grams of protein at breakfast  (I’ve worked up a big list of options I’ll be sharing soon on MamaBalance.)
  • Keep a food diary (something I NEVER do)  One thing I’m thinking about is just doing a visual diary on Instagram.
  • Eat veggies at least 3 times a day
  • A big salad daily
  • Focus on real food, limit my pasta to once a week (Not because pasta is the devil but because I overeat it.)
  • Juice once I have access to my juicer again
  • Work out – I’m still figuring that out
  • Track Calories – I’m on the fence with this one.  I know it works but it tends to be difficult when you are testing recipes.

And Lastly, I’ve been working on a bunch of new healthy recipes to change our menus up!  Recipes like today’s Broccoli, Red Pepper & Chicken Stir Fry with Quinoa, which is so simple but also incredibly tasty.  (If you are vegetarian or vegan, you can still enjoy this with tempeh!)

I just love how meals like this one make me feel!

 

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Broccoli, Red Pepper & Chicken Stir Fry with Quinoa

Broccoli, Red Pepper & Chicken Stir Fry with Quinoa

Ingredients

  • 1/3 cup water
  • 2 cups broccoli florets
  • 1 tablespoon coconut oil
  • 1 medium onion, sliced
  • 1 red pepper, seeded and sliced
  • 4 scallions, chopped
  • 1 tablespoon coconut oil
  • 2 tablespoons minced garlic
  • 1 tablespoon minced fresh ginger
  • 1 lb boneless skinless chicken or tempeh, cut into chunks
  • 2 tablespoons gluten free tamari
  • 1 teaspoon maple syrup
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 1/2 cup chicken broth
  • 3 cups cooked quinoa

Instructions

  1. Place water in a large rimmed skilled and heat to medium high. Add broccoli and cook for 2 minutes, until bright green. Remove broccoli from skillet.
  2. Add coconut oil to the same skillet. Add onion and red pepper and cook for 3 minutes, stirring occasionally. Return broccoli to the pan and add scallions. Cook for 2 minutes, until crisp-tender. Remove vegetables from skillet.
  3. Add 1 tablespoon coconut oil to the skillet. Add garlic, ginger and chicken or tempeh. Cook until chicken is cooked through, about 5 minutes. Return vegetables to the pan. Toss with tamari and maple syrup. Add salt, pepper, red pepper flakes and stock. Cook, scrapping the bottom for one more minute.
  4. Divide quinoa among bowls. Top with chicken and vegetable mixture and serve warm.
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  • John Hartil

    Cool, I was just thinking about a stir fry for tomorrow and now my mind is made up. This looks delicious

    • Wendy Polisi

      Thanks so much John – I hope you enjoy! We all did, Grandparents and kids included.

      Sent from my iPad

  • Elizabeth King

    Thanks for the recipe Wendy. I am trying to eat even better than I was & especially to eat more veggies. I also have a fitbit although I have not been walking near enough since returning from holidays so would appreciate some motivation. I am finally getting back in the groove since my return but the walking has suffered. Love to join you.

  • Donna M. May

    Looks delicious! I count my calories for weight loss and healthy eating! I use caloriecount.com because I can create any recipe and it will give me all the nutritional values and calories from their huge data base. I have saved many of your recipes there! And I only have to do it once. It is an awesome site!

  • elise

    I am with you on trying to get back on track health wise. My greatest tool so far is the app my fitness pal. You can scan bar codes to enter nutritional info- which may be helpful with recipes. Sending you the best!

  • Eunice Smith

    Thanks Wendy for your delicious recipes. What can I use I stead of tamari and is honey ok instead of maple syrup. Tha ks

    • Wendy Polisi

      Honey would be just fine! Depending on whether you have any allergies or not you could use soy sauce, Bragg’s liquid aminos or coconut aminos. Thanks for reading!