Recipe: Thai peanut chicken, edamame, and quinoa stir-fry

Frozen doesn’t mean sacrificing flavour or nutrients. For a convenient weeknight dinner, this dietitian approved tasty stir-fry takes advantage of frozen edamame and broccoli. To make it vegan, substitute tofu (or your favourite plant-based protein) for the chicken. 

Serves 4.

Ingredients:

1/3 cup uncooked quinoa
2/3 cup water
1/3 cup natural peanut butter
2 tablespoons soy sauce (can be gluten free if needed)
1/2 tablespoon honey
1 teaspoon vinegar (rice, red wine, or apple cider vinegar all work well)
3 cloves garlic, minced
1 tablespoon sesame oil
1 pound boneless skinless chicken breast, cut into 1-inch cubes
3 cups frozen broccoli florets
1 medium red bell pepper, thinly sliced
1 cup frozen shelled edamame
Salt and pepper to taste

1/4 teaspoon cayenne pepper (optional)
Crushed roasted peanuts or cashews (optional)
Fresh cilantro (optional)

Method:

1. First, cook the quinoa: add quinoa and water to a small pot and place over high heat. Once the water comes to a boil, cover, reduce heat to low and simmer for 15 minutes. 
2. Remove from heat, fluff quinoa with a fork, and set aside.
3. While the quinoa is cooking, make the sauce: in a medium bowl, mix peanut butter, soy sauce, honey, vinegar and garlic until smooth. Set aside.
4. Season the chicken pieces with salt and pepper. 
5. Heat 1/2 the sesame oil in a large skillet or saucepan over medium high heat. 
6. Once oil is hot, add chicken pieces and cook for 4 to 6 minutes or until cooked through.
7. Once cooked through, remove chicken and transfer to a bowl.
8. Add the remaining sesame oil to the skillet along with broccoli florets, red pepper slices and edamame.
9. Add additional salt and pepper to taste. 
10. Cook for 6 to 7 minutes or until vegetables just begin to soften.
11. Add peanut sauce, stirring to coat veggies. 
12. Add chicken.
13. Reduce heat to medium low, and stir in cooked quinoa until well incorporated. 
14. Remove from heat and serve. Garnish with cilantro and crushed peanuts or cashews if desired.

Enjoy!

Adapted from: https://www.ambitiouskitchen.com/thai-peanut-chicken-edamame-quinoa-stir-fry/ 

Registered dietitians on the TELUS Health MyCare app can help you achieve a more balanced diet and provide tips on navigating the grocery store including the frozen produce section. Book a virtual appointment through the TELUS Health MyCare app to see a registered dietitian conveniently from your device. 

*TELUS Health MyCare dietitian appointments are currently only available in BC, AB, ON, SK.