Stir it up – Low-Sodium Stir-Fry


  • 2 to 4 boneless chicken thighs, depending on number of guests or how hungry you are (90 mg per 3 oz serving)
  • 1 tablespoon cornstarch (0 mg of sodium)
  • 1 beer with hints of fruit flavor, such as Blue Moon (0 mg of sodium)
  • 2 tablespoons salt-free Chinese Five Spice
  • 1/2 cup of fresh Shitake mushrooms
  • 1 bunch of Chinese broccoli
  • 1/2 cup of diced bell pepper
  • 1/4 cup of green onion
  • handful of sliced garlic
  • ½ teaspoon of chili pepper flakes
  • 2 tablespoon of toasted sesame oil (0 mg of sodium)


1. Cut chicken thighs into strips – about 1/4 of an inch thick.

2. Put the chicken into a bowl with the Chinese Five Spice, a half can of beer, and cornstarch. Mix with your hands to make sure everything is coated. The cornstarch will help adhere the spices to the chicken.

3. Heat a large wok or pan on the stove. After a minute, add 1 tablespoon of sesame oil. To test if the oil is ready for cooking throw in one slice of onion or garlic – if the oil spits, it’s time to get cooking.

4. Put the chicken (leaving most of the sauce in the bowl) into the sizzling pan. Let the chicken cook for 8 to 10 minutes until it is no longer pink.

5. Put chicken back into the bowl with the sauce. It’s OK, no health hazard here.  You’ll be cooking them again in just a few short minutes.

6. Reheat the second tablespoon of sesame oil in the pan. When hot, throw in the garlic and cook for 2 to 3 minutes until crisp and light brown.

7. Add Shitake mushrooms, Chinese broccoli, half of your green onions, bell peppers and chili pepper flakes. If the veggies look a little dry, drizzle with sesame oil or orange juice (just a few teaspoons or so) to help them rehydrate.

8. Add chicken and marinating liquid to the rest of the ingredients and stir it up.

9. Before serving, give it a taste. If it needs more flavor, throw in a dash of white or black pepper, some paprika, maybe some ground mustard – give it a try to find your personal favorite. If the sauce has cooked down, add more beer.

10. To serve, ladle the stir fry and sauce into bowls with chop sticks and a spoon – you will want to drink up all that warm, soupy liquid – and sprinkle your leftover green onions on top for flare and flavor.