Crazy Mondays : Healthy Stir Fry

Monday's are pretty crazy for a lot of us. I start my day at 6:15am teaching at the studio, followed by 9:45am and 11am classes. In the evenings, I head out to NJ to teach ballet to some amazing young ladies aged 12-18.  I LOVE Mondays, but I rarely get back into the city before 10:30pm. With a 6am start on Tuesday, that leaves me about 7 hours to eat dinner and get some rest. Monday's involve serious planning, and when they don't I usually wind up regretting my impromptu burger & beer from the eve before on Tuesday morning.

 
FullSizeRender.jpg
IMG_0319.JPG

This healthy stir-fry is one of my favorites, and can also be made grain free by omitting the barley and/or vegetarian by omitting the hoisin sauce and chicken).  This one is a trader joe's special. I was recently reunited with TJ's [I've been spending a lot of time at the Whole Foods in the Art Museum area. Mostly because it is amazing and I cannot stop making dishes with the fresh pasta they've got!)  

I used TJ's cauliflower rice, TJ's 10 min barley, organic chicken breasts and TJ's frozen stir fry veggie blend (whole foods actually has one that is NOT frozen and I def recommend fresh vs. Frozen). Not having to chop your veggies is a huge asset when it comes to saving time. I also usually cut chicken breasts in half width-wise. The thinner the filet, the faster it will cook. 

Equipment/ Substitutes:  

🍴 A wok or a deep pan/large pot

🍴 A grill pan or a shallow pan for chicken

🍴 A shallow pan for barley  

 

 

 First, prepare the marinade for the chicken:

IMG_0327.JPG

Equal Parts : Soy sauce, Worcestershire sauce, and rice vinegar  

Add: 1 large shallot, chopped. 2 garlic cloves, minced.  

Salt and pepper.  

Put your chicken filets in a ziplock bag and add your marinade. Let it sit for 10-20 mins at room temperature, or if you have time in your fridge for 6-12 hours. You can tenderize the meat before cooking.  

Start boiling water for your barley. Follow directions on the package. Use about one half of the package to serve two hungry people. 

Cook your chicken:  If you have a grill-pan, use it! Sprinkle a little sesame oil on the surface of the grill pan and turn your heat on HIGH. Wait for your pan to heat up and then place your chicken to cook. About 6-12 mins each side depending on how thick your chicken is. 

When done, remove pan and let it rest.  

IMG_3535.JPG

Cook your barley and start your wok up. A few dashes of sesame oil to heat up the pan, and then empty your veggies into the wok. Cook them through "al dente" so that they're bright and vibrant in color, but not too tender yet. Add about half of the cauliflower rice package. 

 

Add a portion of the TJ's stir-fry veggie sauce ( it's literally hoisin sauce & soy sauce). I used a little more than half. I like making my own sauces, and you can make a sauce very similar to the marinade you previously made for the chicken. Just add it in smaller portions and to taste. 

Slice your chicken and add it to your wok, mixing/tossing frequently for about 3-5 mins. 

 

Next, my FAVORITE part!

IMG_3544.JPG

Move all contents of the wok to the outside and crack 1-2 eggs directly into the center of the wok. Let it sit and cook for 1-2 mins and then stir the egg(s), keeping  in the center of the wok until cooked through. Chop your cooked egg in the center of the wok and then chop small with your spatula and toss all contents to distribute evenly. 

Serve in a bowl and top with fresh chopped green onions. 

 

ENJOY!