Sustainable Crock-Pot “Stir Fry”

By Alecia Miguel

Ingredients (Serves 2)
  • 2 Chicken Thighs
  • 2 cups chicken broth
  • 1 pepper
  • 1 onion
  • 2 cups of broccoli, cauliflower, and carrots (Fresh or Frozen)
  • 4 cloves of garlic (I like my garlic)
  • Salt & Pepper to taste
  • ¼ cup liquid aminos
  • 3 tbsp honey
  1. Slice peppers and onions
  2. Slice garlic cloves
  3. Add peppers, onions, and garlic, chicken thighs, and chicken stock to Crock-Pot. Season with salt & pepper to taste.
  4. Add liquid aminos and honey.
  5. Set Crock-Pot on high for 3 hours, or low for 5 hours.
  6. When your Crock-Pot is finished, you may steam or sauteé your broccoli, carrots, and cauliflower with salt & pepper to taste, and you may add some of the juices from your Crock-Pot.
Tips for Creativity & Health!
  • To add more Asian flavors to your dish, season your chicken and vegetables with ginger, cloves, sesame seeds, or sesame oil. You can also serve this with rice noodles, or jasmine rice.
  • Coconut aminos is a soy free substitute for soy sauce for all my soy-free friends! Plus it has less sodium! Yay, health!
  • As a busy, late-night studying, excessive note-taking nutrition student, I don’t always have the time to go gourmet on my meals! A Crock-Pot is the cooking student’s lifesaver! I just threw in all of my ingredients in the morning, and when I got home that night, I just threw my frozen vegetables in the microwave with some water to steam, and I had a delicious meal in just a few minutes!
  • Don’t be turned off by frozen vegetables! Only select vegetables deteriorate from freezing, but most vegetables are frozen at peak times in their growth. Vegetables like broccoli, cauliflower and carrots are perfectly textured after cooking from frozen. Just be sure not to overcook them or else you’ll lose all those precious nutrients and they’ll be mushy!
Eat Sustainably & Creatively!
As we transition from a lovely (incredibly hot) summer into this years fall season, we can take this opportunity to be aware of all the wonderful, colorful fruits and vegetables that are in harvest. Eating for the harvest is a great way to support your local farmers markets, and to reduce your environmental footprint. Just think how much energy it took to transport that avocado from California into your pantry and onto your avocado toast in the dead of winter! Just use your imagination and it will be easy to introduce our less popular friends like rutabagas, escarole, and chard to your palate! You also still have access to your year-round vegetables, however, certain ones like broccoli and carrots are going to have more crisp textures and delicious flavor as they thrive in autumn. In fall, we have so many incredible starchy vegetables that are perfect for your hearty soups and stews, and even hashes to warm your insides on a cool, crisp evening! I encourage you to be creative with the produce this time of year. Pumpkins don’t have to just be for your PSLs my friends! Happy Eating!


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