Low Carb Sheet Pan Stir-fry

Let me preface this recipe by saying, this is not an induction friendly recipe. But why label it a low carb recipe? In truth it is a lot lower than if you were pair it with pasta, rice, and crunchy egg rolls. Right?! However, it is better suited for those who are maintaining, or those who can handle higher amount of carbs. I still think, though, any recipe can be altered to fit anyone’s dietary needs, and I will share some induction friendly options for this recipe.

To keep this induction safe, meaning for those who are just starting out on a low carb lifestyle, you will need to skip over the prefabbed Asian vegetable packs with a sauce at the store. I know, it’s easier to just grab something that is already made for you, but trust me a lot of the time those premade packs are full of sugar, msg, and other carb loaded vegetables that you really don’t need when you’re just starting to cut back your carb intake. Instead, opt for frozen broccoli, cauliflower, a little sliced onion, and maybe green bell peppers. This combination of vegetables is a safer option with fewer carbs and with less of a chance of your blood sugar going through the roof. Stay away from most jarred sauces as well, fermented soy sauce is fine, make sure it’s low sodium, and if you want to add a touch of sweetness to your meal use a little Stevia in the Raw. Not much, maybe a teaspoon or until it is to your liking. 

For a while yet you will want to avoid snow peas, carrots, water chestnuts, and copious amounts of Asian sauces. After your induction phase, you may begin to add, slowly, certain vegetable back into your meals. This is when you should pay close attention to what is truly beneficial and what you should stay away from. While most people can enjoy a wide variety of delicious vegetables, when living a low carb lifestyle one must be mindful to not indulge or over indulge in certain vegetables simply because it is deemed healthy. What works for one person does not necessarily mean it will work for you.

I personally cannot eat a lot of tomatoes, carrots, mushrooms, onions, snow peas, corn, or sweet peppers. I can have them on occasion but not often. The vegetables I absolutely avoid are beets and potatoes. I’ve had to learn where to draw the line for myself after recognizing how I feel after consuming those foods. This is of course after years of trial and error with the low carb lifestyle, it wasn’t something I picked up on right away. I don’t know, maybe I’m slow. 😉 Just pay attention to how food is affecting you and adjust your meals accordingly. You’ll feel better and be more successful with your new lifestyle!

Now, for this recipe I must say it was certainly easier to do in the oven than on the stove top. Ok, here’s how not with it I am…I don’t even have a wok! It’s alright, I’m a grown woman, shame me all you want, but normally when I make stir-fry for the family I just use a dutch oven pot. 

Are you still with me? (Listening for crickets…)

I know, I’m just full of all kinds of shock lately…first I use a recipe from a can for my guacamole, and here I am outting myself that I don’t even use a wok when I cook Chinese food…and now I’m baking it in the oven! Before anyone kicks me to the curb, hear me out and give this recipe a try, because it is the ONLY way I am going to make a stir-fry ever again! 


(That’s an extea piece of chicken thigh meat there in my bowl.)

What you’ll need:

2 pounds chicken, cut into 1-inch pieces

2 pounds of frozen vegetables, I used Members Mark Asian Stir Fry Mix from Sam’s Club, with sauce pack

1/4 cup low sodium soy sauce

1/2 cup Robert Rothschild Farm Roasted Pineapple and Habanero Glaze & Finishing Sauce, optional

Directions: 

Heat oven to 425*F, line sheet pan with non-stick foil(shiny side down, dull side up). Set aside

Begin by chopping up chicken so that the pieces are roughly 1-inch in size. Add to a large bowl with defrosted vegetables, sauce pack, soy sauce, and Robert Rothschild sauce. (This is why this is not an induction friendly meal, but it is optional to use.) Stir to combine and pour contents out onto lined pan. Bake uncovered for 25-30 minutes. Serve immediately. 

Nutritional Information: 1/6 serving(according to MyFitnessPal)

Calories: 327

Fat: 1.7g

Carbs: 33.7g

Fiber: 3.3g

Net Carbs: 30.4g

See, this is why I say this particular recipe is not safe for anyone just starting out with a low carb lifestyle, and it is certainly not recommended for those with diabetes. I used Robert Rothschild Farm sauce because for one it is absolutely amazing!! It rarely ever gets used in our house unless I make a stir-fry(which isn’t often) and two it’s a hold over jar from Christmas Eve when we made a mass batch of pork eggrolls. Yeah, not winning any brownie points, am I? 😕 If you choose to forego the sauce, but you still want to add heat, add in some diced jalapeno or habanero, a teaspoon of crushed red pepper flakes, or a teaspoon of cayenne pepper. 

Well, all I can say is, if you’ve been good all day and had less than 10g net carbs then splurging a bit with this meal isn’t going to set you back too much. That’s why it’s not a good idea to eat this particular meal too often. Once every few months is fine, but not every week. In fact, keep it for special occasions such as birthdays, anniversaries, or family get togethers. This way you won’t feel guilty in indulging because hello, birthdays, anniversaries, and get togethers are when carbs, calories, and fat don’t count! 😉

So tuck this recipe away for special occasions and enjoy the time you’ll save in making this amazing meal! Oh, and if you’re wondering where you can find the Robert Rothschild Farm Roasted Pineapple and Habanero Glaze & Finishing Sauce(say that fives fast), click the picture below. You can also find it at Walmart and Sam’s Club(check online first to see if it you can find it locally). 


Hope you all have a blessed weekend!!

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