Photos and Words Tiffany Yang-Tran
I created this recipe because I always struggled to find meals that were both healthy and tasty. I was tired of eating healthy when salads, dry chicken, and flavorless steamed vegetables were my only options. This recipe combines over six kinds of vegetables with juicy meat and sautéed mushrooms in a colorful and tasteful way. Put over a bed of rice or any grain that you choose, this will most definitely give you a balanced meal that doesn't leave you feeling overly stuffed or bloated. And of course it’s always difficult to make sure to eat healthy when you're short on time. You can even use this as meal prep for the week. The beauty of this recipe is that all of the vegetables can be prepped ahead of time and when it comes time to cook, all you have to do is put it in the pan and let it do its thing! Bon appetit!
Vegetable Stir-fry, Grilled Chicken, and Sautéed Mushrooms Bento Box
1/2 cup low sodium soy sauce
2 Tablespoons sesame oil
1 Tablespoon minced fresh ginger
1 whole yellow onion, cut into large chunks
1 whole red bell pepper, seeded and cut into large chunks
1 whole yellow bell pepper, seeded and cut into large chunks
2 whole garlic cloves, minced
2 whole medium zucchini, cut into large wedges
1 head broccoli, cut into florets
8 oz mushrooms
16 oz boneless skinless chicken breast
Rice/onion, for serving
Sesame seeds, for serving
In a bowl, mix the soy sauce and ginger. Set aside.
Heat the sesame oil in a large skillet over medium-high heat. Add the carrots and broccoli and cook for a couple of minutes. Add the garlic and cook for 30 seconds or until it is fragrant. Add the onion and peppers and stir, cooking for 3 to 4 minutes. Add the zucchini and stir, cooking for a couple minutes more. Pour in the soy-ginger sauce and stir.
Cook for 1 to 2 minutes more, or until the sauce is very thick. If you want a more saucy stir-fry, add a bit more soy sauce and 1/4 cup of hot water. If the vegetables are still too firm, cover the pan with a lid for a few minutes to generate a bit of steam. Serve over rice, with a sprinkling of sesame seeds.
To sauté the mushrooms, put a little sesame oil or olive oil into the pan. Add the mushrooms and stir occasionally. Season with salt and pepper to taste. Cook until the mushrooms are soft and golden brown.
Cut the chicken breast into medium-sized cubes. Season with salt and pepper. Heat some sesame oil in a pan and add the chicken. Stir occasionally and add more salt and pepper as needed. Cook until golden brown. To check if it is done, you can cut a cube open to check. To make sure it's cooked thoroughly but not dry and still has that nice golden color, you can cover the pan with a lid for an additional minute or two.
Spread it all over a bed of rice and enjoy!