Looking for a quick and easy weekday meal that your entire family will enjoy? With just a few nutritious ingredients you can be serving up this authentic Chinese dish without the toxic additives. 

Happy New Year! Yes, I gave myself a one week break from posting… not by choice. It was just so darn hectic to squeeze in a post during the chaotic winter break. I am back and boy did I create a fabulous kid-friendly recipe that had my family begging for more.

I have mentioned before that I make my own broth and once again I was stuck with some plain chicken. I have posted Butternut Squash Sage with Shredded Chicken and Cranberries and Healthy BBQ Paprika Pulled Chicken recipes in the past. This time I went to the Eastern Hemisphere, with all its vast array of exotic recipes, to conjure up a quick and favourful meal for this week. I love all types of cuisine and I want to raise my children to appreciate the variety of different dishes we are so fortunate to have in our own backyard. When I say backyard, I mean the great Empire State. My job is to try everything and find some great substitutions that work for my family’s dietary restrictions.

Like most of my dishes, I am usually in search of a healthy alternative so I know my boys are getting all the proper nutrients without any harmful ingredients like MSG… and I don’t mean Madison Square Garden! Monosodium glutamate is a popular food additive found in Chinese food, canned vegetables, soups and processed meats and is used to enhance the flavour of a dish. There have been several reports of the adverse reaction when consuming MSG.

A few symptoms include:

• Headache
• Nausea
• Rapid Heartbeat
• Drowsiness
• Weakness

Regular consumption of this additive is linked to obesity and depression. Now doesn’t that sound lovely? I am not finished yet! To make things more difficult they disguise this toxic ingredient by giving it another name.

Ingredients that always contain MSG:

Autolyzed Yeast
Calcium Caseinate
Gelatin
Glutamate
Glutamic Acid
Hydrolyzed Protein
Monopotassium
Glutamate
Monosodium Glutamate
Sodium Caseinate
Textured Protein
Yeast Extract Yeast Food
Yeast Nutrient

Ingredients that mostly contain MSG or create MSG during processing:

Flavors and Flavorings
Seasonings
Natural Flavors and Flavorings
Natural Pork Flavoring
Natural Beef Flavoring
Natural Chicken Flavoring
Soy Sauce
Soy Protein Isolate
Soy Protein
Bouillon
Stock
Broth
Malt Extract
Malt Flavoring
Barley Malt
Anything Enzyme Modified
Carrageenan
Maltodextrin
Pectin Enzymes
Protease
Corn Starch
Citric Acid
Powdered Milk
Anything Protein Fortified
Anything Ultra-Pasteurized

Is your head spinning yet? Now with that said, the thought of using soy sauce or corn starch in this dish made me cringe. So how does one avoid creating a “depressed and obese” family? Well, by serving mostly whole, fresh foods of course! Also, when using packaged goods, reading every ingredient is key.

You are going to love the substitutes I came up with for this dish! Coconut aminos makes a great alternative for other seasonings. The sap is low glycemic, has a nearly neutral PH, contains 17 amino acids, minerals and vitamins. It is also gluten-free and soy-free which is perfect for my older son’s diet restrictions. A little arrowroot starch works well to thicken up the sauce and presto a tasty brown sauce that works amazing with the fresh, colorful vegetables in this dish.

Healthy Stir-fry Chicken Recipe {Soy-Free, Gluten-Free, MSG-Free, Paleo}

Print Recipe

The authentic taste of a traditional Chinese dish can be found in this recipe but without the unhealthy additives. Packed with nutrition and so simple to make, this dish will definitely be a hit in your home.

• CourseMain Dish
• CuisineDairy Free, Gluten Free, Kid Friendly Recipes, Paleo, Refined Sugar Free, Soy Free

Servings

6

Servings 6

Healthy Stir-fry Chicken Recipe {Soy-Free, Gluten-Free, MSG-Free, Paleo} Print Recipe The authentic taste of a traditional Chinese dish can be found in this recipe but without the unhealthy additives. Packed with nutrition and so simple to make, this dish will definitely be a hit in your home. CourseMain Dish CuisineDairy Free, Gluten Free, Kid Friendly Recipes, Paleo, Refined Sugar Free, Soy Free Servings 6 Servings 6

Ingredients

• 1 1/2 lbs. chicken shredded or cubed
• coconut oil for pan
• 1 onion sliced
• 5 cloves garlic diced
• 1 tbsp. fresh ginger diced
• 3 stalks carrots thinly sliced
• 1 red pepper sliced
• 1 1/2 cups snap peas
• 2 cups broccoli florets
• 2 cups mushrooms sliced

Sauce

• 1/2 cup chicken broth
• 1/4 cup coconut aminos
• 2 tsp. sesame oil
• 1 tsp. maple syrup
• 1 tsp. arrowroot starch

Servings:

Instructions

1. If you do not have precooked shredded chicken then season the cubed chicken with salt and pepper and place it in skillet or wok with some coconut oil. Cook for about 5-7 minutes over medium/high heat and stir until it is golden brown and not pink in the center. Remove from pan and set aside.
2. In the same skillet or wok combine the coconut oil, onions, garlic, ginger and cook until fragrant. Add the carrots, red pepper, snap peas, broccoli and mushrooms and let sauté on medium/low heat for about 5-10 minutes or until the vegetables are soft.
3. In a small pan on medium/high heat add all the ingredients for the sauce but not the arrow root starch. After a few minutes slowly whisk in the arrow root until well combined. Let the mixture cook for about 10 minutes stirring frequently until it slightly thickens. Set aside.
4. Combine the chicken to the vegetables and mix in the sauce allowing the flavours to combine by cooking it for a few more minutes. Serve over rice, noodles or just eat it alone.

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