Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Rainbow Stir Fry

Here is one of my favorite make once eat three times recipes. Eating from the rainbow is so easy when you make this chicken stir fry.  Stir fry dinners are the way to go. You get your protein, your veggies, everything in one skillet and in no time your meal is ready. I like to prep my chicken and veggies earlier in the day and when I am ready for my meal all I have to do is cook it in my skillet. This is called mise en place that means "putting in place" or "gathering". In cooking, it refers to the organization and discipline of a good chef, who prepares and organizes all their ingredients and supplies before starting to cook. 
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Dinner, Lunch
Cuisine American, Asian
Servings 4
Calories 429 kcal


  • 1 knife
  • 1 cutting board
  • 1 skillet or wok
  • 2 Bowls


Stir Fry

  • 1 lb chicken breasts skinless, boneless, cut into 1 inch pieces - optional for vegetarians or vegans use tempeh or pumfu as your protein source
  • 2 tbsp olive oil
  • 1.5 cups broccoli florets
  • 1/2 yellow pepper cut into one inch pieces
  • 1/2 red pepper cut into one inch pieces
  • 1/2 cup carrots julienne
  • 1 zucchini julienne
  • 1/2 cup sugar snap peas sliced
  • 1/2 onion cut into half moons
  • 1 dash pepper to taste
  • 1 dash salt to taste


  • 1/4 cup tamari low sodium
  • 1/8 cup sesame seed oil toasted
  • 1/8 cup olive oil
  • 1/8 cup maple syrup
  • 2 tsp ginger minced
  • 2 cloves garlic minced


Stir Fry

  • Add 1 tablespoon olive oil to the the skillet or wok and cook over medium heat
  • Add the chicken and season with salt and pepper
  • Cook for about 3-5 minutes until cooked through. Remove chicken from the skillet and set aside.
  • Add the onions, broccoli, bell peppers, carrots, zucchini and snap peas to the skillet, stirring occasionally, and cook until crisp tender, about 5 minutes.
  • Add chicken back into the pan and stir to combine.
  • Add the sauce to the pan and pour over the chicken and vegetables and stir to combine.
  • Cook for about one minute and serve on rice if desired.


  • Add all of the ingredients into a jar and shake until evenly mixed


The nutritional information is automatically calculated and can vary based on ingredients and products used.


oxalates: 4mgCalories: 429kcalCarbohydrates: 28gProtein: 28gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 14gTrans Fat: 0.01gCholesterol: 73mgSodium: 174mgPotassium: 934mgFiber: 4gSugar: 15gVitamin A: 2126IUVitamin C: 98mgVitamin D: 0.1µgVitamin E: 3mgVitamin K: 50µgCalcium: 71mgIron: 2mgMagnesium: 75mgPhosphorus: 329mgSelenium: 38µgZinc: 1mg
Keyword Chicken, stir fry, vegetables
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