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Gluten Free Stir Fry

Building a Gluten-Free Stir Fry
Traditionally, a wok is used to make stir-fry, however a cast iron skillet, or any other large pan you have on hand can work. Follow these easy steps below to
creating a stir-fry for your next meal.

Choose a Protein: Naturally gluten-free, protein is essential in a stir-fry. Lean proteins such as chicken, flank steak, shrimp, and pork tenderloin work great
in a stir-fry. Slice the meat into thin slices prior to cooking to cut the cooking time. Meat proteins take longer to cook than vegetables, so it is important to
cook your protein choice first. Tofu is a great plant protein alternative to meat in a stir-fry. You can also marinade your protein ahead of time in add more
flavor.
Add Aromatics: Garlic, onion, ginger, hot chile peppers and fresh herbs help form the flavor foundation to your stir-fry. Pick and choose a combination of
aromatics to your liking and add them to your stir-fry to enhance the flavor of your stir-fry.
Load up the Vegetables/Fruit: The possibilities are endless. Choose a variety of colorful vegetables with an array of textures such as broccoli, carrots,
bok choy, bell peppers, and snow peas. Cut vegetables into similar sized pieces so they cook more evenly. Fruit such as pineapple adds a punch of sweetness
to balance out savory flavors.
Toss with Sauce: Gluten is commonly found in Asian style sauces, so it is important to read the label and ingredient list when choosing a sauce because soy
sauce, which contains gluten, tends to be a common ingredient. Try the Kikkoman® Gluten-Free Sweet Chili Sauce or the Gluten-Free Hoisin sauce.
Experiment with enhancing your choice of gluten-free sauce with other ingredients such as pineapple juice, sesame oil, or brown sugar. Looking to cut
sodium? Try lower sodium gluten-free soy sauce and add less soy sauce to your stir fry.
Select a Starch for the Base: Rice is the traditional pairing to stir-fry and is naturally gluten-free. Choose brown rice for the added fiber benefit to help
you feel fuller longer. Feeling adventurous? Try quinoa which is also a whole-grain that is naturally gluten-free. Quinoa is a good source of protein which is
great for vegetarians who are looking to add more protein rich plant sources to meals.
Chicken, Broccoli, and Pineapple Stir-Fry 1 can (20 oz.) Pineapple Chunks, drained and juice reserved

Servings:4 ¼ cup KIKKOMAN® Gluten-Free Soy Sauce 1/4 cup KIKKOMAN® Gluten-Free Sauce of your choice
Ingredients 2 tablespoons cornstarch

Yield: Makes 4 servings Instructions
2 cups Brown Rice, cooked according to package Heat oil in large skillet or wok over medium-high heat. Add chicken; stir-fry 5 to 7 minutes or until no longer
2 teaspoons canola oil pink. Add onion, broccoli, ginger and garlic to skillet; stir-fry 3 minutes more.
1 pound boneless, skinless chicken breast, cut in strips Combine reserved juice, soy sauce, stir-fry sauce, and cornstarch in a small bowl; add to skillet. Bring to boil,
1 medium Onion, thinly sliced stirring constantly. Add pineapple. Reduce heat to low and simmer 2 to 3 minutes more. Serve over brown rice.
1 cup Broccoli, cut into florets Garnish with chopped green onion.
1 tablespoon fresh grated ginger 44
2 cloves garlic, finely chopped
1-2 Green onions chopped (for garnish) Recipe courtesy of Kikkoman.com