Healthy Chicken Stir-Fry Recipe: A Flavorful Meal for Busy Nights

Chicken stir-fry is a popular dish that combines tender pieces of chicken with fresh vegetables in a savory sauce. This versatile meal can be prepared quickly and efficiently, making it an ideal choice for busy weeknight dinners or lunches on the go. With just 20 minutes of active cooking time, you can enjoy a nutritious and delicious meal without spending hours in the kitchen.

This recipe serves four people, providing a balanced mix of protein, vegetables, and healthy fats from olive oil. The stir-fry is low in calories but rich in essential nutrients such as vitamin C and B6 found in bell peppers and chicken respectively. Let's explore how you can make this tasty dish at home.

Ingredients

• 4 skinless, boneless chicken breasts (cut into bite-sized pieces)
• 1 red pepper (diced)
• 1 yellow pepper (diced)
• 1 large carrot (thinly sliced)
• 2 cloves garlic (minced)
• 1 tablespoon ginger (grated or minced, optional but recommended)
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• Salt to taste
• Black pepper to taste
• Optional garnishes: green onions, sesame seeds, and red chili flakes for extra heat.

Instructions

1. In a large bowl, combine the chicken pieces with soy sauce, minced garlic, grated ginger (if using), salt, black pepper, and a tablespoon of olive oil. Mix well to coat all the ingredients evenly. Let this mixture sit for about 10 minutes while you prepare other vegetables.

2. While waiting, slice your bell peppers into small pieces and finely slice carrots. If you like a bit more heat in your dish, now is also when you can add some red chili flakes to the marinade.

3. Heat up the remaining tablespoon of olive oil on high heat in a large pan or wok until it shimmers. Add the chicken pieces and stir-fry for approximately 5 minutes or until they start turning golden brown.

4. Once the chicken is cooked, remove from the pan and set aside on another plate. Now, add your prepared vegetables (bell peppers and carrots) to the same pan and continue cooking for about another 3-4 minutes or until they become tender-crisp.

5. Return the cooked chicken back into the wok/pan along with any accumulated juices from its resting plate. Stir everything together and let it simmer on medium heat for another minute or so to allow flavors to meld nicely. Adjust seasoning by adding more salt if necessary.

6. Serve immediately over steamed rice or noodles as desired garnish, optionally topped with chopped green onions, sesame seeds, or chili flakes.

Nutritional Information (Approximate)

The chicken stir-fry recipe yields approximately 630 calories for all four servings. Here's a breakdown per serving:

• Protein: ~45g
• Fat: ~18g
• Carbohydrates: ~45g
• Sodium: ~720mg (from soy sauce)

With this nutritious and delicious dish, you get a great balance of proteins to help repair tissues post-workout or during recovery periods after illness. Additionally, the vegetables provide fiber which aids digestion while keeping you full longer.

Tips for Success

• Ensure that your wok is hot enough when starting stir-fry; this helps with proper caramelization of chicken and quick cooking of veggies to prevent them from becoming soggy.

• For added flavor, consider adding a few drops of sesame oil towards the end before serving.

• To make this dish even healthier, you could use whole wheat noodles or jasmine rice instead of white ones.

With its versatility and ease of preparation, chicken stir-fry is perfect for both beginners and experienced cooks alike. Whether you're looking to whip up something quick during a busy weeknight or impress guests with your culinary skills, this simple yet satisfying dish offers endless possibilities!