I'm a fan of stir fry because it's easy to make, can include tons of veggies, you can make it with anything, and it always tastes great.
I never make the same stir fry twice because I tend to just make it with whatever I have hanging around at the time. This particular recipe came out of having a pound of ground chicken in the freezer and an eggplant that needed to be used. A lot of stir fry recipes will use thicker and/or sweeter sauces (like oyster sauce, teriyaki sauce, hoisin sauce, etc.), adding more calories. While those sauces certainly taste great, this is a stripped down, healthier version of a stir fry that gets all of its flavor from using fresh vegetables (instead of frozen or canned) and is super satisfying. It was one of my favorite dishes by far (of course that could just be pregnancy talking :)) so I thought I would share it. This recipe is pretty balanced and provides me with much needed nutrients such as Potassium and Vitamin C. The rice gives me some additional Folic Acid that is great for the baby.
Just a note about rice - brown rice provides more protein and fiber than white rice, though calorie-wise they are relatively the same. I should eat more brown rice, but the Filipina in me causes me to go back and forth between the two each time I make it. For a healthier and more nutritious option, I suggest a good medium grain brown rice.
Serves 4.
Ingredients
1 lb ground chicken
2 cloves fresh garlic (minced)
1/2 medium yellow onion (roughly chopped)
Half an Italian eggplant (sliced or cubed)
1 red bell pepper (chopped)
a handful of fresh basil (chopped)
3 tbsp soy sauce (try low sodium)
1 tbsp avocado oil
3 oz shredded carrots
1 C rice (makes 2 Cups cooked)
2 cloves fresh garlic (minced)
1/2 medium yellow onion (roughly chopped)
Half an Italian eggplant (sliced or cubed)
1 red bell pepper (chopped)
a handful of fresh basil (chopped)
3 tbsp soy sauce (try low sodium)
1 tbsp avocado oil
3 oz shredded carrots
1 C rice (makes 2 Cups cooked)
Salt/Pepper as you wish
Nutrients
CALORIES - 1 serving - 551 (this is with mahatma jasmine rice)
PROTEIN - 43%
CARBOHYDRATES - 32%
FAT - 25%