Healthy Chicken and Veggie Stir-Fry Recipe

Are you looking for a quick and nutritious meal that can be prepared in just under 30 minutes? If so, our healthy chicken and veggie stir-fry recipe is perfect for you. This dish not only satisfies your taste buds but also provides essential nutrients to keep you energized throughout the day.

Stir-frying is a cooking technique that involves quickly frying small pieces of food in a wok or large frying pan with a small amount of oil over high heat. This method locks in flavor while keeping foods crisp and tender. By using fresh ingredients, this dish ensures you are getting all the right vitamins and minerals.

For 4 servings, here's what you will need:

• 2 boneless skinless chicken breasts (about 1 lb)
• 1 red bell pepper
• 1 yellow bell pepper
• 1 small zucchini
• 1 small eggplant
• 3 cloves garlic, minced
• 1-inch piece of ginger, grated
• Soy sauce or tamari (to taste)
• Sesame oil for cooking
• Fresh cilantro and sesame seeds for garnish

Cooking Time: Approximately 30 minutes

Instructions

1. Start by slicing the chicken breasts into thin strips. Wash all the vegetables thoroughly to remove any dirt or debris.

2. Prepare a marinade for the chicken: mix soy sauce or tamari, sesame oil, and garlic in a small bowl until well combined.

3. Place the chicken strips into the marinade, ensuring each piece is coated. Allow them to sit in the fridge for about 10 minutes to absorb all flavors.

4. While the chicken is marinating, cut the bell peppers into thin strips, slice the zucchini lengthwise into half-moons, and dice the eggplant into small cubes. Set these aside on a plate.

5. Heat up a wok or large frying pan over high heat. Once it's hot enough, add a couple of tablespoons of sesame oil. Toss in the garlic and ginger for about 30 seconds until they begin to sizzle.

6. Add all the vegetables into the pan. Stir-fry them vigorously for about 5 minutes or until they start getting soft but still retain their crispness.

7. After the vegetables have been stir-fried, add the marinated chicken strips to the pan. Continue cooking everything together over high heat for another 5-7 minutes until the chicken is no longer pink inside and all the ingredients are nicely heated through.

8. Garnish your dish with fresh cilantro and sesame seeds. Serve hot on a platter or individual plates, ready to enjoy!

Tips for Success

To make this recipe even more flavorful, you can add a few drops of chili oil towards the end if you like some heat. Alternatively, you could also use lemon juice instead of soy sauce for a tangy twist.

Another tip is to ensure that your vegetables are not overcooked; they should be just tender yet retain their vibrant colors and textures which will add beauty to your dish as well as enhance its flavor profile.

Nutritional Information

This stir-fry recipe provides a good source of protein from the chicken along with essential vitamins A, C, K, and E found in the colorful bell peppers. It also contains dietary fiber which aids digestion while helping control cholesterol levels thanks to the presence of plant sterols present in eggplant.

The use of soy sauce adds sodium but contributes significantly towards enhancing umami taste—a fundamental element that makes this dish incredibly delicious. However, if you're watching your salt intake, tamari can be used as a healthier alternative because it contains less sodium compared to regular soy sauce.

Conclusion

A healthy chicken and veggie stir-fry is not only easy on the wallet but also incredibly good for you too! With minimal preparation time required, this dish serves as an excellent meal choice when you're short on time yet want something wholesome. Whether it's for dinner or lunch served alongside steamed rice or noodles, this recipe promises to be a favorite among both adults and children alike.