Healthy Chicken and Veggie Stir-Fry: A Quick and Nutritious Meal

In today’s fast-paced world, it is essential to find healthy meal options that not only satisfy your taste buds but also provide a well-balanced diet for you and your family. One such dish is the chicken and vegetable stir-fry, which is both tasty and nutritious. This versatile meal can be prepared in less than 30 minutes and serves up to four people.

This recipe focuses on lean protein combined with an array of colorful vegetables that are rich in vitamins and minerals. Chicken provides a good source of protein while the stir-fried veggies like bell peppers, carrots, and broccoli offer essential nutrients that support overall health. The combination makes for a perfect one-dish meal or side dish to accompany your favorite grain.

Ingredients

• 1 lb boneless, skinless chicken breasts, cut into bite-size pieces
• 2 cups sliced mixed vegetables (bell peppers, carrots, broccoli)
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 3 tablespoons cooking oil
• Salt and pepper to taste
• (Optional: sesame seeds for garnish)

Instructions

To prepare this healthy stir-fry:

1. Start by preparing the chicken. Season it lightly with salt, pepper, and cornstarch. This helps to thicken the sauce slightly as well as adding some extra flavor.
2. In a separate bowl, combine soy sauce with water to make a marinade for the chicken. Pour this mixture over the seasoned chicken pieces and allow them to marinate for about 15 minutes.
3. While your chicken is marinating, start chopping up all of the vegetables you have chosen. Ensure they are cut into similar sizes so that everything cooks evenly during stir-frying.
4. In a wok or large frying pan, heat one tablespoon of oil over medium-high heat until it begins to shimmer. Add the garlic and sauté for just about 30 seconds—long enough to release its aromatic flavor but not long enough to burn it.
5. Remove the chicken from the marinade, discarding any remaining liquid. Carefully add the marinated chicken pieces into the pan. Stir-fry until they are fully cooked through and no longer pink inside; this typically takes around 5-7 minutes depending on thickness of cuts.
6. Once done, set aside your freshly stir-fried chicken briefly before adding back all chopped vegetables to continue cooking them for another 2-3 minutes until everything is tender but still crisp. Be careful not to overcook as you want the texture of fresh veggies like carrots and broccoli.
7. To finish off, pour in any remaining marinade from your chicken into the pan along with the soy sauce mixture. Allow this to simmer for another minute or two allowing the flavors to meld together beautifully before serving hot straight away!

For garnishing purposes if desired, sprinkle some sesame seeds over each serving of this delicious and healthy dish.

Conclusion

The chicken and vegetable stir-fry is an incredibly convenient yet nutritious option for those who want to keep their meals simple but satisfying. Its preparation time is relatively short—usually less than half an hour—and it requires minimal equipment, making it perfect for busy days when you need something quick yet wholesome. By following this straightforward method, anyone can create a delightful meal rich in flavor and essential nutrients.