Honey Garlic Chicken Stir Fry
This high-protein chicken stir fry is loaded with vegetables, fiber, 3 sources of protein, and delicious flavour! It is perfect as a diabetes-friendly weeknight dinner or meal prep.
- Suitable for diets:
- Dairy-Free
- High-Protein
Why Diabetes Friendly?
- High in protein: The chicken, edamame, and cashews provide high-quality protein, which can help regulate blood sugar levels by promoting satiety and reducing the post-meal rise in blood glucose.
- Fiber-rich vegetables: The inclusion of mushrooms, bok choy, carrots, and edamame adds fiber to the meal, which can help slow the absorption of sugar into the bloodstream, aiding in blood sugar control.
- Low in saturated fats: The use of lean chicken breast and minimal added fats makes this dish low in saturated fats, contributing to better heart health, important for individuals with diabetes.
- Complex carbohydrates: Soba noodles are made from buckwheat, which has a lower glycemic index than regular pasta, making it a better choice for maintaining stable blood sugar levels.
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Ingredients
- olive oil 1 tbsp
- garlic (minced) 2 cloves
- chicken (breast, chopped into cubes) 6 oz
- garlic powder 1 tsp
- pepper ¼ tsp
- soy sauce (reduced-sodium ) 1 tbsp
- honey 1 tbsp
- rice vinegar 1 tbsp
- water 2 tbsp
- corn starch 1 tsp
- mushroom (sliced) 1 cup
- bok choy (leaves separated and sliced lengthwise) 1 stalk
- carrot (peeled into ribbons) 2 small
- edamame (frozen, shelled, cooked) ½ cup
- cashews (unsalted ) 2 tbsp
- soba noodles (cooked) 1 ½ cups
- green onion (chopped) 2 tbsp
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Cooking Tips
- For a thicker sauce: If you prefer your stir fry with a thicker sauce, you can increase the amount of cornstarch slightly. Just be sure to dissolve it in water before adding to prevent clumping.
- Veggie variations: Feel free to swap out or add more vegetables based on your preference or what you have on hand. This is a great way to increase the fiber content even further.
- Soba noodle preparation: Rinse cooked soba noodles with cold water to remove excess starch and prevent them from sticking together. This will also help in keeping the dish light and refreshing.
- Adjust the heat: If you like a bit of heat in your stir fry, consider adding a pinch of red pepper flakes or a few dashes of your favorite hot sauce to the sauce mixture.
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Instructions
- Add olive oil to a skillet over medium heat and sauté garlic for 2-3 minutes until fragrant.1 tbsp olive oil, 2 cloves garlic
- Season chicken with garlic powder and pepper, add to the pan and cook covered for about 3-4 minutes on each side until cooked all the way through. Set aside.6 oz chicken, 1 tsp garlic powder, ¼ tsp pepper
- In a separate bowl, whisk together soy sauce, honey, rice wine vinegar, water, and cornstarch.1 tbsp soy sauce, 1 tbsp honey, 1 tbsp rice vinegar, 2 tbsp water, 1 tsp corn starch
- To the same pan, add mushrooms, bok choy, carrots, and sauce. Cook until vegetables are soft, and sauce starts to thicken, about 3-4 minutes.1 cup mushroom, 1 stalk bok choy, 2 small carrot
- Add chicken, edamame, cashews, and soba noodles to the pan and mix together with the vegetables and sauce until everything is well combined.½ cup edamame, 2 tbsp cashews, 1 ½ cups soba noodles
- Garnish with green onion.2 tbsp green onion
- Serve and enjoy!
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FAQ
- Can I make this dish gluten-free?
Yes, by using gluten-free tamari sauce instead of soy sauce and ensuring that your soba noodles are 100% buckwheat, this dish can be made gluten-free. - Can this recipe be made vegan?
Absolutely! Replace the chicken with tofu or another plant-based protein source to make it vegan. Adjust the cooking time as needed for the protein substitute. - How can I make this recipe nut-free?
Simply omit the cashews or replace them with seeds, like pumpkin or sunflower seeds, for a nut-free version without losing the crunch. - Is this dish suitable for meal prep?
Yes, this stir fry is perfect for meal prep. It can be stored in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stove, adding a little water if necessary to loosen up the sauce.
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Nutrition
Per serving
Calories: 434kcal
Carbohydrates: 46.6g
Fiber: 4.6g
Sugar: 14.4g
Fat: 15.3g
Saturated Fat: 2.3g
Trans Fat: 0.01g
Protein: 31.2g
Nutrition Facts
Honey Garlic Chicken Stir Fry
Amount per Serving
Calories
434
% Daily Value*
Fat
15.3
g
24
%
Saturated Fat
2.3
g
14
%
Trans Fat
0.01
g
Cholesterol
54.4
mg
18
%
Sodium
492.2
mg
21
%
Potassium
1026.8
mg
29
%
Carbohydrates
46.6
g
16
%
Fiber
4.6
g
19
%
Sugar
14.4
g
16
%
Protein
31.2
g
62
%
Vitamin C
11
mg
13
%
Vitamin D
0.2
µg
1
%
Calcium
86.9
mg
9
%
Iron
3.3
mg
18
%
Magnesium
81.5
mg
20
%
Zinc
1.8
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
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