Each family ought to have a simple, fast stir-fry to whip up on busy days, and Shalane Flanagan‘s recipe, filled with veggies of your alternative, is flexible and straightforward to match the tastes you’re cooking for.
Flanagan, a four-time Olympian (twice within the marathon) and the 2017 New York Metropolis Marathon champion, could also be retired from skilled competitors, however she’s nonetheless a busy coach for Bowerman Observe Membership, a mother, and co-author of three cookbooks along with her former teammate and buddy, Elyse Kopecki.
Flanagan says her household counts on a weekly stir-fry to make use of up what they’ve at residence and suggests: “select your personal journey, however goal for a variety of colors to max out vitamin potential.”
Shalane and Elyse’s Eat the Rainbow Stir-Fry
8 ounces skinless hen, chopped
2 Tbsp soy sauce
1 Tbsp lime juice
2 Tbsp honey
1 Tbsp minced garlic and/or ginger
2 Tbsp high-heat oil (like sesame, avocado or safflower oil)
1/2 giant or 1 small onion, sliced
2 heaping cups chopped exhausting greens (broccoli, carrots, celery)
1 heaping cup sliced gentle greens (snap peas, bell pepper, cabbage, field choy, mushrooms)
Place the hen, soy sauce, lime juice and honey in a quart-size zipper bag and shake to mix. Miss for 20 minutes to permit meat to marinate and are available as much as room temperature (for much more meat flavour, marinate in a single day within the fridge).
Warmth a wok or high-sided sauté pan over excessive warmth. Add the oil, onion and exhausting greens. Cook dinner, stirring ceaselessly till the veggies start to brown–about 5 minutes.
Flip the warmth all the way down to medium-high, add the gentle greens, and sauté for about two minutes. Add the hen with the marinade and sauté, stirring sometimes, till the hen is cooked by way of, about 5 minutes.
Use a clear spoon to serve on high of brown rice or quinoa (or noodles) and drizzle along with your favorite sauce, like sriracha or peanut sauce.
Flanagan’s suggestions: Prep all of the veggies earlier than frying, and chop veggies to related sizes in order that they cook dinner evenly. Cook dinner exhausting greens first, and moisture-rick elements final, and ensure your pan is admittedly sizzling (and hold it sizzling). Don’t stroll away: stir-frying means fast cooking over excessive warmth with frequent stirring.