Stir Fry without Soy Sauce

A bowl of soy free chicken stir fry with broccoli, squash, rice, and chicken.

5 from 20 votes

Stir Fry without Soy Sauce

This spicy chicken stir fry uses vegetables and a soy-free sesame sauce for a quick and healthy weeknight meal. Really easy to make all vegetarian as well.

Prep Time15

Cook Time12

Total Time27

Course: Dinner

Cuisine: Asian

Diet: Diabetic, Low Calorie, Low Fat, Low Lactose, Low Salt

Servings: people

Calories: 381kcal

Author: Alicia

Ingredients

Soy Free Sesame Sauce

½ cup coconut aminos
3 tablespoons tahini
1 teaspoon distilled white vinegar
1 teaspoon toasted sesame oil
2 cloves garlic, minced
1½-2 teaspoons ground mustard The more you use, the more spicy the dish will be.
1 teaspoon peeled and grated fresh ginger
kosher salt to taste

Stir Fry

Vegetable oil spray
2 lbs boneless, skinless chicken breast or thighs, cut into bite-size pieces
1 cup zucchini, washed and chopped into ½" pieces
¾ cup carrots, chopped
⅓ cup red pepper, chopped
½ cup broccoli florets
4 oz mushrooms (optional)

US Customary - Metric

Instructions

Add all the sauce ingredients to a food processor and blend till combined, or mix with a whisk till smooth. Taste and see if you need to add salt. Salt will balance the sweetness of the coconut aminos. Set aside.
Spray a large skillet or wok with oil and set to medium high heat. Add chicken and sear on first side for about 3 minutes, getting a nice caramelization. Use a wood spoon to flip and cook another 3-4 minutes, or until cooked through. Transfer cooked chicken to a plate.
Spray oil again to the same skillet or wok. If there are brown bits of chicken att the bottom, use a splash or broth or sauce to lift them up from the bottom of the pan. Add all the vegges except for the mushrooms and cook on medium high heat for 3-4 minutes. Move them to the side of the pan and add the mushrooms, cooking another 2 minutes.
Add the chicken back to the skillet and pour in the sauce, which should sizzle and start to bubble. Allow it to bubble and thicken, another 2-3 minutes, stirring frequently. Serve stir fry on top of rice.

Notes

I used Noble Made from The New Primal for coconut aminos, found at whole foods. See the post for a coconut amino substitute.
Coconut aminos are sweeter than soy sauce, and much less salty. They need to be balanced with the toasted sesame oil and a little bit of sodium. No added sugar is needed. Taste the sauce and use these to adjust to your liking.
Use a smooth, drippy tahini like Krinos or Trader Joe's.
Serve with rice or cauliflower rice. For low carb, replace the carrots with more squash.
Make this vegan or vegetarian by replacing the chicken with 2-3 cups of more vegetables.

Nutrition