March 15, 2025

Rest Day

Get outside!

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Chicken Stir Fry

Ingredients:

• 1 lb (450g) boneless, skinless chicken breast, thinly sliced

• 2 tablespoons olive oil or avocado oil

• 1 medium bell pepper (any color), sliced

• 1 cup broccoli florets

• 1 small zucchini, sliced into half-moons

• 1/2 cup snap peas or green beans

• 1 small onion, sliced

• 2 cloves garlic, minced

• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)

• 3 tablespoons soy sauce (or tamari for gluten-free)

• 1 tablespoon sesame oil

• 1 teaspoon chili flakes (optional, for heat)

• Salt and pepper to taste

• 1 tablespoon sesame seeds (optional, for garnish)

• 2 green onions, chopped (optional, for garnish)

Instructions:

1. Prep the Chicken: Season the sliced chicken with a pinch of salt and pepper.

2. Heat the Pan: In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat.

3. Cook the Chicken: Add the chicken slices and stir-fry for 4-5 minutes until fully cooked and lightly browned. Remove the chicken from the pan and set aside.

4. Cook the Veggies: In the same pan, add the remaining 1 tablespoon of oil. Add the onion, bell pepper, broccoli, zucchini, and snap peas. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.

5. Add Flavor: Stir in the garlic and ginger, cooking for another 30 seconds until fragrant.

6. Combine: Return the chicken to the pan. Add the soy sauce, sesame oil, and chili flakes (if using). Stir everything together and cook for 1-2 minutes to coat the chicken and veggies in the sauce.

7. Taste and Adjust: Check the seasoning and add more salt, pepper, or soy sauce if needed. (Without sweetener, the flavor will lean savory and umami—adjust with a splash more soy sauce if you want a bolder taste.)

8. Serve: Transfer to a plate, sprinkle with sesame seeds and green onions (if using), and enjoy!

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Few proponents of low-carb eating are as fair and blunt about it as Zoe Harcombe. She is a gifted teacher and communicator. I highly recommend her book, "The Obesity Epidemic". It debunks, in plain terms, everything we were taught about fat being bad for you and the calories in-calories out theory to weight loss.

Here is her website.