Chicken and Vegetable Stir Fry

Name: Chicken and Vegetable Stir Fry
Prep time: 10 min
Cook time: 15 min
Yield: 10
Ingredients: 2 boneless, skinless chicken breasts, cut into thin strips; 1 tablespoon olive oil; 1 large carrot, thinly sliced; 1 zucchini, thinly sliced; 1 cup broccoli florets; 1 tablespoon coconut aminos; Salt and pepper to taste; 1 tablespoon fresh parsley, chopped

This recipe was created by a woman who was determined not to let her low-histamine diet limit her love for flavorful and varied meals. She found that stir-fries were a fantastic way to combine fresh, low-histamine ingredients into a quick and delicious dish. This Chicken and Vegetable Stir Fry quickly became a staple in her kitchen, allowing her to enjoy a flavorful meal that also fit her dietary needs.

Prep Time10 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This Chicken and Vegetable Stir Fry is perfect for a low histamine diet as it uses ingredients that are naturally low in histamines, such as fresh vegetables and chicken. The coconut aminos used in this recipe are a great alternative to soy sauce, which is high in histamines. Remember to always use the freshest ingredients possible and consume the meal immediately after cooking to avoid histamine build-up.

Ingredients

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2 boneless, skinless chicken breasts, cut into thin strips

1 tablespoon olive oil

1 large carrot, thinly sliced

1 zucchini, thinly sliced

1 cup broccoli florets

1 tablespoon coconut aminos

Salt and pepper to taste

1 tablespoon fresh parsley, chopped

Instructions

0In a large skillet or wok, heat the olive oil over medium heat. Add the chicken strips and cook until they're no longer pink in the middle, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
1In the same skillet, add the carrot, zucchini, and broccoli. Cook until the vegetables are tender, about 5 minutes.
2Return the chicken to the skillet. Add the coconut aminos, salt, and pepper, and stir until everything is well coated and heated through.
3Remove from heat and sprinkle with fresh parsley before serving.

Tipps

Choosing Chicken

Always use fresh chicken for low histamine diets. Be sure to buy the chicken the same day you plan to cook it, as aged poultry can have higher histamine levels.

Preparing the Vegetables

To ensure even cooking, slice the vegetables uniformly. This will also give your stir fry a more professional look.

Using Coconut Aminos

Coconut aminos is a great soy-free, gluten-free alternative that provides a similar umami flavor profile. It's slightly sweeter than soy sauce, so adjust your seasonings accordingly.

Stir Frying Technique

Stir frying is a quick cooking method, and the food should be constantly stirred and tossed to avoid burning. It's better to do this on high heat to quickly cook the ingredients while retaining their freshness.

Adding Variety

You can vary the vegetables based on what's in season or what you have in your fridge. Remember to select vegetables suitable for a low-histamine diet.

Storing and Reheating

As with all low-histamine meals, this dish is best eaten immediately after cooking. However, if you have leftovers, store them in an airtight container and refrigerate. Eat them within 24 hours and reheat thoroughly before eating.

Nutrition Facts

Calories250
Protein26g
Carbs12g
Fat11g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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