If you want to duplicate that silky sauce found in Chinese restaurants, corn starch is the key. But what if you can’t eat corn starch? If you’re on Ideal Protein Phases 1, 2, and 3, you can’t. But I have found a great alternative. It’s called Konjac Glucomannan Powder and is sold by the awesome folks at Miracle Noodle. It’s “water-soluble dietary fiber derived from the root of the konjac plant.” The bag appears pricey at first glance, but this stuff actually goes a long way. It thickens sauce just like corn starch, but be careful: if you use too much, it will turn to gel. If you choose to skip the powder, you’ll still get a great tasting stir-fry.
Chicken and Vegetable Stir-Fry
Ideal Protein: Phase 1, 2, 3, 4
- 12 oz skinless, boneless chicken breast, sliced
- 4 cups of select veggies of your choice (I used broccoli, mushrooms, and snow peas)
- 3 cloves garlic, minced
- 1 1-inch piece peeled fresh ginger, minced
- 1 tablespoon soy sauce or gluten-free Tamari
- 1 teaspoon Stevia
- 1/8 teaspoon Konjac powder (optional)
- 1 1/4 teaspoons kosher salt and freshly ground black pepper
- 4 teaspoons dark sesame oil (or Grapeseed oil)
- 1/3 cup chicken broth or water
- 1 pack Miracle Noodles
- Toss the chicken with half the garlic and ginger, the soy sauce, Stevia, half of the powder, 1 teaspoon of the salt, and 2 teaspoons of the sesame oil in a bowl. Marinate at room temperature for 15 minutes.
- Mix the remaining Konjac Powder with the 1/3 cup of broth or water.
- Heat a large nonstick skillet over high heat. Add 1 teaspoon of the oil and heat. Add the veggies and cook for 1 minutes.
- Add the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper, to taste.
- Stir-fry until the vegetables are bright green but still crisp, about 2 minutes. Transfer to a plate.
- Re-heat the skillet, and add the chicken and stir-fry until the chicken loses its raw color and gets a little brown, 3 to 4 minutes.
- Return the vegetables to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Serve with Miracle Noodles.
Adapted from this recipe.
If you’d like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here.