Healthy Chicken Stir-Fry: A Delicious & Nutritious Meal

Chicken stir-fry is a popular dish that combines the flavors of chicken with various vegetables and seasonings in a quick-cooking method over high heat. This versatile recipe can be adapted for different occasions, from casual family dinners to special gatherings. Its versatility makes it an excellent choice when you want something delicious but not too heavy.

For this particular dish, I used boneless chicken breasts, broccoli florets, bell peppers, and carrots. The cooking time is approximately 25 minutes, and the yield is perfect for four servings. This recipe ensures a balanced intake of essential nutrients with minimal calories.

Ingredients

• Boneless chicken breast: 400 grams (sliced into thin strips)
• Fresh broccoli florets: 2 cups, sliced into bite-sized pieces
• Red bell peppers: 1 medium-sized pepper, cut into julienne strips
• Carrots: 3-4 baby carrots, sliced diagonally on the bias
• Soy sauce: 2 tablespoons (or to taste)
• Teriyaki sauce: 1 tablespoon
• Ginger: 1-inch piece, finely minced
• Garlic: 3 cloves, minced
• Olive oil or vegetable oil: 2 tablespoons
• Salt and pepper: to taste
• Cornstarch: 1 tablespoon (for thickening the sauce)

Instructions

1. Begin by preparing your ingredients. Slice the chicken into thin strips, ensuring they are not too thick or they will be tough when cooked.
2. In a small bowl, mix the soy sauce, teriyaki sauce, minced ginger and garlic to make the stir-fry sauce. This marinade helps add flavor to the chicken before cooking.
3. Heat up two tablespoons of olive oil or vegetable oil in a wok or large frying pan over medium-high heat until it is hot but not smoking. Add the chicken strips and cook for about 3 minutes, stirring occasionally until they are golden brown on all sides. Remove from the wok and set aside.
4. Return the wok to high heat with another tablespoon of oil. Stir-fry the broccoli florets first, cooking them for about 5 minutes or until lightly tender-crisp but still green. Add the bell peppers and carrots during the last two minutes of stir-frying these vegetables. Season with salt and pepper according to your taste.
5. Once everything is done, add back in the cooked chicken strips into the pan along with the prepared sauce. Stir well to combine all ingredients thoroughly and let it heat through for another 2-3 minutes. For an extra smooth sauce, sprinkle cornstarch over the sauce while stirring to thicken it up.
6. Transfer the stir-fry onto a plate, garnished with sesame seeds or green onions if desired. Serve immediately, accompanied by steamed white rice or noodles for a complete meal.

Tips and Variations

• To make sure your chicken is fully cooked before serving, use a meat thermometer to check that the internal temperature reaches at least 165°F (74°C).
• If you prefer milder flavors, reduce the amount of soy sauce in favor of more teriyaki sauce or omit it entirely. Alternatively, add some chili flakes for heat.
• Feel free to experiment with different vegetables based on what’s fresh and available at your local market during any given season. Zucchini, snow peas, or snap peas all work well as alternatives to those listed here.

Nutritional Information (Per Serving)

The following is an approximate breakdown of the nutritional information for each serving based on the provided ingredients:

• Calories: 250 kcal
• Total Fat: 12g
• Saturated Fat: 2.5g
• Carbohydrates: 18g
• Fiber: 3g
• Sugar: 4g
• Protein: 25g
• Sodium: 600mg (from soy sauce)

Conclusion

Chicken stir-fry is an easy yet tasty way to enjoy a nutritious meal packed with vegetables and lean protein. Whether you're looking for something quick and simple or want to impress guests at dinner, this recipe offers the perfect balance of flavors, textures, and health benefits. Try it out in your kitchen and see how much everyone enjoys it!