Stir fry is a terrific weeknight meal! Sauté some vegetables and a lean protein. Then, add a little sweet or spicy sauce and enjoy! With some practice, a healthy dinner could be ready in 30 minutes. 

For an even faster meal, you can use multiple pans, skip blanching the broccoli, slice the chicken before cooking, and/or use frozen vegetables.

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Ingredients in Orange Chicken Stir Fry

• Chicken Tenderloin
• Broccoli
• Bell Peppers
• Orange Juice
• Honey
• Olive Oil
• Coconut Aminos or Soy Sauce
• Corn Starch

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What is stir-frying?

This cooking technique involves high heat, a little oil, and continuous stirring. Originating from China, this quick-cooking method is often used for meat and vegetables. The best pan to use is a wok. The sloped sides make it easy to stir the food, without tossing it out of the pan.

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Best Foods for Stir-Frying

• Tender cuts of meat- chicken breast, flank steak, pork tenderloin

                  Cut into bite-sized strips

• Vegetables

                   Most varieties, cut into bite-sized pieces will work

                   Summer squash, bell peppers, onions, shredded carrots, broccoli (may need to be blanched)

Which oil should I use?

For true stir-frying with high heat- refined coconut, avocado, and canola oil have high smoke points. These temps are too high for extra-virgin olive oil, butter, and sesame oil. Olive oil, not extra-virgin, also has a relatively high smoke point.

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