Autism-Friendly Chicken Stir-Fry
Xavier Olmo • September 5, 2023
Here's a simple and adaptable recipe for a gluten-free and dairy-free chicken stir-fry that can be customized to accommodate individual preferences:
Ingredients:
For the Stir-Fry Sauce:
- 1/4 cup gluten-free soy sauce or tamari (check for gluten sensitivity)
- 2 tablespoons honey or maple syrup
- 2 tablespoons rice vinegar
- 1 clove garlic, minced (adjust to taste)
- 1 teaspoon grated fresh ginger (adjust to taste)
- 1-2 tablespoons water (adjust for desired consistency)
For the Stir-Fry:
- 2 tablespoons oil (olive oil, coconut oil, or any preferred oil)
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces (or substitute with tofu for a vegetarian option)
- 1 cup broccoli florets
- 1 cup sliced bell peppers (use various colors for visual appeal)
- 1 cup sliced carrots
- 1 cup snow peas or snap peas
- 1 cup cooked gluten-free rice or rice noodles (prepare according to package instructions)
Instructions:
1. Prepare the Stir-Fry Sauce:
- In a small bowl, whisk together the gluten-free soy sauce or tamari, honey or maple syrup, rice vinegar, minced garlic, and grated ginger. Adjust the quantities to your taste preferences.
- Add water, a tablespoon at a time, to thin the sauce if needed. Set the sauce aside.
2. Cook the Chicken or Tofu:
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the chicken or tofu pieces and cook until they are cooked through and slightly browned, about 5-7 minutes.
- Remove the cooked chicken or tofu from the skillet and set it aside.
3. Stir-Fry the Vegetables:
- In the same skillet or wok, add the remaining 1 tablespoon of oil.
- Add the broccoli, bell peppers, carrots, and snow peas. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp and vibrant in color.
4. Combine and Serve:
- Return the cooked chicken or tofu to the skillet with the cooked vegetables.
- Pour the stir-fry sauce over the chicken and vegetables.
- Stir everything together and cook for an additional 2-3 minutes, allowing the sauce to thicken and coat the ingredients.
- Serve the autism-friendly chicken stir-fry over cooked gluten-free rice or rice noodles.
Note: This recipe is easily customizable to accommodate specific dietary needs and sensory sensitivities. You can adjust the ingredients, such as using different vegetables or protein sources, and modify the sauce to suit individual preferences. Be mindful of any specific dietary restrictions or sensitivities when selecting ingredients.
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