Healthy Garden Teriyaki Stir-Fry

Labor Day is a day to kick back, relax and celebrate the results of all your hard work. This stir-fry of green vegetables is a healthy meal for a holiday that also helps mark the middle of spring—the season of renewal. Zucchini contains vitamin C and beta-carotene. Broccoli carries powerful phytochemicals, such as indoles and isothiocyanates, which may stimulate the immune system and help protect against colon, prostate and kidney cancer. Try this yummy dish that will leave you and your loved ones feeling refreshed and healthy.

Garden Vegetable Teriyaki Stir-Fry

(Serves 3-4)


Teriyaki Sauce:

1 1/2 Tablespoons Arrowroot Powder

1 1/2 Tablespoons Fresh Ginger (roughly chopped)

3 Medium Cloves Garlic (roughly chopped)

1/2 Cup Water

1/3 Cup Bragg’s Liquid Aminos

3 1/2 Tablespoons Pure Maple Syrup

Juice of 1/2 Lemon


4-6 Teaspoons Water, Divided

1 Cup Sliced Carrot

Pinch of Sea Salt

1 Cup Sliced Zucchini

4-5 Cups Broccoli Florets

1 1/2 Cups Red, Yellow or Orange Bell Pepper (cored, seeded and sliced)

1 Package of Pasture-Raised Chicken Breast

To Make Teriyaki Sauce:

Pour all ingredients into a blender and puree. Set aside.

To Make Stir-Fry:

In a sauce pan over high heat, add 2-3 teaspoons of the water, carrot and sea salt. Reduce heat to medium-high, cover and let the carrot steam for a few minutes. Remove the cover, return head to high and add zucchini. Toss through to let sear slightly, then add remaining 2-3 teaspoons water, broccoli and bell pepper. Toss through, cover, reduce heat slightly and cook for 2-3 minutes, just until broccoli turns bright green (the veggies will continue to cook in the sauce, so do not overcook). On the side, cut up the chicken in small strips and sauté with olive oil, salt and pepper on medium heat. Once cooked through, add the chicken to the stir-fry.

To Assemble:

Add the teriyaki sauce to the stir-fry. Toss to coat and let the sauce come to a slow boil over medium-high heat. Once the sauce has reached a slow boil and thickened, remove the pan from the heat and serve immediately over brown rice or quinoa.