Easy Skin Healthy Stir Fry

Healthy skin requires a healthy diet. This easy stir fry has two important nutrients for those of us with allergies and eczema.

The peppers contain lutein, an antioxidant that among other things increases skin hydration and elasticity as well as helping to protect against harmful UV rays. However, lutein is not produced by the body, meaning it must be consumed through food or supplements.

Quercetin, in the onion, is a potent dietary antioxidant that displays anti-inflammatory activities as well as having an antihistamine effect.  My family doctor recommended it long ago to help with my allergies. It must be used as a preventative—taken before allergen exposure. It is usually recommended that quercetin be used regularly during an individual’s entire allergy season. The Vitamin C in it helps with absorption.

I originally used ground beef in this recipe but switched to ground chicken when it became more readily available at a decent price.

Prep time: 15 minutes
Cook time: 15 minutes

Makes 4 servings

Ingredients for stir fry:

  • 1 tbsp fish sauce
  • 2 tsp soya sauce
  • 2 tsp Asian chili garlic sauce
  • 2 tbsp fresh squeezed lime juice
  • 2 tsp honey or brown sugar
  • 1 lb. ground chicken
  • 1 tbsp avocado oil
  • 1 green pepper, cut in large triangular wedges
  • 1 red pepper,  cut in large triangular wedges
  • 1 onion, cut in triangular wedges
  • 1 tsp minced garlic

Directions for stir fry:

  1. Stir together the fish sauce, soya sauce, Asian chilli garlic sauce, lime juice, and brown sugar. Set aside.
  2. Heat the oil in a wok or large skillet over medium high heat
  3. Add the ground chicken and stir fry for about 3 minutes,  breaking it apart as it cooks.
  4. Add the vegetables and continue to cook 2 or 3 minutes until the chicken starts to brown and the vegetables just start to soften
  5. Add the stir fry sauce, cook another 2 or 3 minutes to allow the meat to absorb the sauce and vegetables to become tender
  6. I like to squeeze any leftover lime juice over the plated dish, but I love lime on anything
  7. Serve over rice or cauliflower rice and enjoy!

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Nutrition facts

Per Serving

  • calories: 261
  • carbohydrate: 9.9g
  • cholesterol: 101mg
  • fat: 9g
  • fiber: 1.7g
  • potassium: 458mg
  • protein: 34.2g
  • saturated fat: 2.4g
  • sodium: 632mg
  • sugars: 6.5g

Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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