Hello everyone! Welcome back to my page.
Sometimes it may be difficult to eat your favorite foods and be healthy at the same time. Well, I have switched out some key ingredients and cooking techniques that will make this dish healthier than you’d think!
First, I cooked the chicken in the air fryer, which gets rid of all that extra grease from frying. Next, I used coconut aminos instead of soy sauce. Coconut aminos has 45 PERCENT less sodium than regular soy sauce. (Soy sauce has 879mg/TBSP, coconut aminos has 480mg/TBSP). Also, coconut aminos are loaded with 17 amino acids and they are low in glycemic index. You just can’t go wrong with this switch.
Additionally, I used brown, whole grain rice instead of regular white rice. Brown rice is considered to be low in glycemic index as well, and the fiber in it aids with digestion and lowers cholesterol.
These simple switches will help make your favorite dish one you will not have to feel guilty for. The recipe is below. As always, leave a comment if you tried this out or have any questions!
Ingredients
Chicken
- 4-5 Large Boneless, Skinless Chicken Breasts
- 1/2 Cup Cornstarch (or Potato Starch)
- Olive Oil Spray
Sauce
- 1/4 Cup Coconut Aminos
- 2 Tbsp Brown Sugar
- 2 Tbsp Orange Juice
- 5 Tsp Hoisin Sauce or Gluten-Free Sauce
- 1/2 Tsp Ground Ginger
- 1 Garlic Clove, Crushed
- 1 Tbsp Cold Water
- 1 Tbsp Cornstarch
- 2 Tsp Sesame Seeds (optional!)
Ingredients:
Rice
- 1 cup Brown, Whole Grain Rice
- 1 3/4 cup Chicken Broth (or Water)
- 3 tsp Sesame Oil
- 2 Eggs
- 1/3 cup Shoestring Carrots
- 1/3 cup Frozen Peas
- 1/4 cup Green Onion, sliced
- 1/3 cup Fresh Bean Sprouts
- 3 Tbsp Coconut Aminos
- 1/2 tsp Ground Mustard
- 1/2 tsp Minced Ginger
- 1 tsp Minced Garlic
- 2 tbsp Molasses
For Chicken:
Instructions
- Cut the chicken into cubed chunks, then toss in a bowl with Cornstarch or Potato Starch. Use enough to coat the chicken evenly.
- Place in the Air Fryer and cook according to your Air Fryer Manual for chicken. (Note – I cooked ours on 390* for 30 Minutes, 15 minutes on each side.) Once the chicken is in the air fryer, coat it with olive oil cooking spray, coat it again if needed about 1/2 way through the cook time.
- While the chicken is cooking, in a small saucepan, begin to make the sauce.
- Add the coconut aminos, brown sugar, orange juice, hoisin sauce, ground ginger, and garlic to the saucepan on medium-high heat. Whisk this well to mix it up.
- Once the sugar has fully dissolved and a low-boil is reached, whisk in the water and the cornstarch. (The sauce will only take about 5 minutes to cook on the stove, then an additional 5 minutes to thicken.)
- Mix in the sesame seeds (if using).
- Remove from heat and let the sauce set aside for 5 minutes to thicken.
- Once the chicken is done, remove from the air fryer and coat with the sauce.
For rice:
INSTRUCTIONS:
- Heat chicken broth (or water) in sauce pan to boiling
- Add rice and turn down to simmer for 15 minutes until liquid is gone and rice is fluffy
- While rice is cooking, whisk together coconut aminos, mustard, ginger, garlic and molasses and set aside
- Once rice is ready remove from heat
- Place stir fry pan on heat and add 1 tsp of sesame oil
- Crack eggs into pan and scramble in pan
- Once eggs are scrambled, add 1 tsp sesame oil to pan
- Add carrots, green onion, peas and bean sprouts – stir fry for 3-4 minutes
- Add remaining tsp of sesame oil and rice and stir fry for 3-4 minutes
- Spread rice around pan evenly, and add coconut aminos mixture to pan. Stir fry 3-4 mins.
- Serve and enjoy!
NUTRITION FOR CHICKEN
- Serving Size: 1 cup
- Calories: 261
- Sugar: 17.5g
- Sodium: 914.4mg
- Fat: 2.4g
- Saturated Fat: 3.6g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 36.4g
- Fiber: 0.2g
- Protein: 21.6g
- Cholesterol: 57.6mg
NUTRITION FOR RICE
- Serving Size: 1 cup
- Calories: 273
- Sugar: 8.7g
- Sodium: 543mg
- Fat: 8.7g
- Saturated Fat: 1.4g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 39.9g
- Fiber: 3.2g
- Protein: 7.2g
- Cholesterol: 74.4mg
Heal.Thy.Self 