Easy Chicken and Vegetable Stir-Fry: A Quick Weeknight Dinner

Chicken and vegetable stir-fry is a popular dish that combines the flavors of chicken, bell peppers, carrots, and broccoli in a savory sauce. This easy-to-prepare meal can be ready in under 30 minutes and serves four people. The versatile ingredients allow for endless variations to suit your taste preferences.

To make this stir-fry, you will need:

1 lb boneless, skinless chicken breasts, sliced into thin strips
2 cups of mixed vegetables (carrots, bell peppers, and broccoli)
Salt to taste
Pepper to taste
4 tbsp cooking oil
2 cloves of garlic, minced
1 tbsp soy sauce or tamari
1 tbsp cornstarch
Water or chicken stock (optional)

Cooking Time: 25-30 minutes
Servings: 4 people

Step-by-Step Instructions for a Chicken and Vegetable Stir-Fry

To start, prepare all the ingredients and set them aside. In a small bowl, mix together soy sauce or tamari, cornstarch, salt to taste, pepper to taste, minced garlic, water (or chicken stock), and cooking oil.

Heat up two tablespoons of cooking oil in your wok or large skillet over medium-high heat until it is shimmering. Add the sliced chicken strips and stir-fry them for 5-7 minutes, stirring frequently. The chicken should turn golden brown and be cooked through. Remove the chicken from the pan and set aside on a plate.

While the chicken is cooking, prepare your vegetables. Slice or chop the carrots into thin rounds, slice the bell peppers into strips, and cut the broccoli into florets. Set these aside until ready to use.

Making the Stir-Fry Sauce

Once the stir-fry sauce ingredients are mixed well, add another two tablespoons of cooking oil to your wok or skillet. Once this is hot, add in the vegetables and stir-fry them for 5-7 minutes until they start to soften slightly but still retain some crunch. Season with salt and pepper as needed.

Once the veggies are cooked down a bit, return the chicken back into the pan along with all the sauce components. Stir gently but thoroughly so that everything is coated in the savory sauce. Let it simmer for 2-3 minutes or until the sauce thickens slightly to coat the vegetables and chicken uniformly.

Tasting and Adjustments

After allowing the stir-fry to sit for a minute, taste one piece of chicken and vegetable mixture. Depending on your personal preference, you may choose to add more soy sauce or tamari at this point. Once satisfied with the flavor, serve immediately.

Cooking Tips

For best results, ensure that all ingredients are prepped before starting the cooking process. This helps streamline preparation and ensures a quick meal on busy nights.
If you're short on time or want to cut down on oil usage, consider using non-stick pans for a healthier option while still achieving great texture.
You can also experiment with adding other vegetables like snow peas, mushrooms, or even tofu if desired. The basic method remains the same.

Healthy Eating Benefits of Chicken and Vegetable Stir-Fry

This dish is not only delicious but also nutritious! Chicken provides lean protein essential for muscle repair and growth. Bell peppers are rich in antioxidants which help fight off oxidative stress within our bodies, contributing to a longer lifespan. Carrots support vision health and skin integrity due to their high beta-carotene content. Broccoli boasts numerous vitamins including C & K along with fiber aiding digestion. Together these ingredients create a balanced meal packed full of vital nutrients.

Chicken and vegetable stir-fry is more than just a quick dinner idea; it’s also an opportunity to incorporate diverse, healthy foods into your daily routine. With its short prep time and satisfying taste profile, this dish caters well to both busy weeknight dinners as well as casual family gatherings alike.