Chicken and vegetable stir fry with a simple garlic sauce makes for a quick and tasty meal anytime. This recipe proves that gout-friendly does not mean all tofu all of the time.
February marks my second anniversary without a gout attack. Two years ago, in February, I had two big ones. That is when I decided to change the way I ate. Sometimes simple changes to a recipe can make them gout friendly. In this case, we use vegetable stock instead of chicken stock. Chicken stock is made with bones, and bones are a big NO for gout sufferers.
Stir-Frying is a great way to cook small amounts of meat with lots of healthy vegetables. Just keep in mind this is for two servings. I keep my average meat intake to less than six ounces per day. Some days I eat more, but some days I eat no meat.
One of my goals for this dish is moist and tender chicken (or are that two goals?). To achieve this, chicken sliced relatively thin is marinated in rice wine, water, soy sauce, and cornstarch. This will flavor the chicken, keep it moist, and ensure it’s tender.
Restaurants will marinate the chicken, then lightly fry it in a deep-fry for less than a minute. It’s a process called velveting. It gives great results but makes a mess in the home kitchen. This way gives a great result, just not as tender.
First, we need to marinate the chicken: Take eight ounces of chicken sliced relatively thin, add one teaspoon of rice wine, and mix well. Add one teaspoon of water and mix well. Add one teaspoon of soy sauce and mix well. Add one Tablespoon of cornstarch and mix until no white specks can be seen; if you need to, add a few drops of water and mix. Set aside for at least 30 minutes.
Notice the Vegan broth base? It gets added to the sauce to replace chicken stock—full flavor without using bones. If you do not suffer from gout, then you can use chicken stock.
Make the sauce: One Cup Vegetable stock, one teaspoon vegan broth base, one teaspoon dark soy sauce, one tablespoon soy sauce, 1/2 teaspoon black vinegar, one teaspoon raw sugar, 1/2 teaspoon sesame oil, and one and a half Tablespoons cornstarch. Mix all of these and set them aside.
For the veggies, we have one Tablespoon of roughly chopped and two cups of veggies. Tonight is red bell peppers, onion, cabbage, and green beans. I should have balanced the green beans and then shocked them in cold water, but I was lazy.
Note, do not start cooking until everything is ready. The steps go fast. So have everything ready and close by. Including your plate, fan on, and possibly even a window cracked open. The smoke alarm in this apartment is crazy loud, or so I hear…..
I used a wok but use any pan that you’re comfortable with. To a hot pan, add one Tablespoon of oil. Swirl the oil to coat the bottom of the pan. Add the chicken and spread out a little. Let it sear on one side for about 30 to 45 seconds. When it releases, flip it over and sear on the other side.
Then stir fry until the chicken changes color and does not look raw. Remove the chicken and set aside.
Drizzle 1/2 Tablespoon of oil into the pan. Add the garlic to the oil. Add your vegetables as soon as you can smell garlic cooking (15 to 30 seconds).
There were some chicken bits stuck to the wok. My other woks are better seasoned than this one. However, this one has a flat bottom and is compatible with glass cooktops. There is no need to worry; the bits will add flavor to the sauce.
Keep tossing the veggies on high heat to get some color on them. But if things start to burn, add your sauce. You do not want to burn the garlic.
Stir the sauce (the cornstarch will sink), add it to the veggies and bring to a boil. When your veggies are almost done, add your chicken.
Toss everything, heat your chicken all the way thru and reduce your sauce just a little. It’s now ready to serve.
Cassidy at Cravable Creations has a great low-carb and gluten-free keto teriyaki chicken that you should check out.
Chicken and vegetable stir fry with a simple garlic sauce makes for a quick and tasty meal anytime.
Ingredients
Chicken and marinade
- 8 oz chicken I used thinly sliced breast
- 1 teaspoon Rice Wine
- 1 teaspoon soy sauce
- 1 teaspoon Water
- 1 Tablespoon cornstarch
Sauce
- 1 Cup vegetable stock
- 1 teaspoon vegetable bouillon I used a vegan one
- 1 teaspoon Dark soy sauce
- 1 Tablespoon soy sauce
- 1/2 teaspoon black vinegar
- 1 teaspoon raw sugar
- 1/2 teaspoon sesame oil
- 1.5 Tablespoons cornstarch
Veggies
- 1 Tablespoon garlic
- 1/4 Cup red peppers
- 1/4 Cup onion
- 1/4 Cup Cabbage
- 1/4 Cup green beans
Instructions
- marinate the chicken: Take eight ounces of chicken sliced relatively thin add one teaspoon rice wine and mix well. Add one teaspoon water and mix well. Add one teaspoon soy sauce and mix well. Add one Tablespoon of cornstarch and mix until no white specks can be seen. If you need to add a few drops of water and mix. Set aside for at least 30 minutes.
- Make the sauce: One Cup Vegetable stock, one teaspoon vegan broth base, one teaspoon dark soy sauce, one Tablespoon soy sauce, 1/2 teaspoon black vinegar, one teaspoon raw sugar, 1/2 teaspoon sesame oil, and one and a half Tablespoons cornstarch. Mix all of these and set aside.
- Chop your veggies
- To a hot pan add one Tablespoon of oil. Swirl the oil to coat the bottom of the pan. Add the chicken and spread out a little. Let it sear on one side for about 30 to 45 seconds. When it releases flip it over and sear on the other side. Then stir fry until the chicken changes color and does not look raw. Remove the chicken and set aside.
- To the pan add 1/2 Tablespoon of oil. To the oil add the garlic. As soon you can smell garlic cooking (15 to 30 seconds) add your veggies. Keep tossing the veggies on high heat to get some color on them them.
- Stir the sauce (the cornstarch will sink) add it to the veggies and bring to a boil. When your veggies are almost done add your chicken.
- Toss everything, heat your chicken all the way thru and reduce your sauce just a little. It's now ready to serve.
Notes
Nutrition
Chicken and vegetable stir fry with a simple garlic sauce makes for a quick and tasty meal anytime.
