Healthy Chicken Stir-Fry Recipe: A Nutritious Meal for Busy Days

Chicken stir-fry is a versatile and quick dish that can be enjoyed by the whole family. Perfect for a healthy meal on those busy weekdays, this recipe ensures that you get all your essential nutrients without compromising taste or convenience.

This chicken stir-fry features tender pieces of chicken breast marinated in a tasty mix of soy sauce, ginger, garlic, and sesame oil. Serve it over steamed vegetables such as broccoli, bell peppers, carrots, and snow peas for a colorful and healthy side. You can also garnish the dish with sliced green onions and roasted peanuts to enhance its flavor and texture.

Cooking Time: 25 minutes

Servings: 4

Ingredients

• 1 pound of chicken breast, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon minced garlic
• 1 teaspoon grated fresh ginger
• 2 cups broccoli florets
• 1 bell pepper (any color), sliced
• 1 carrot, julienned
• 1 cup snow peas, trimmed and stringed
• 1 tablespoon cornstarch mixed with 2 tablespoons water for the sauce
• Salt to taste (optional)
• Olive oil or cooking spray

Instructions

1. Mix together soy sauce, sesame oil, minced garlic, and grated ginger in a small bowl. Add the chicken pieces and marinate for about 10 minutes.

2. In the meantime, prepare your vegetables: cut broccoli into florets; slice bell peppers; julienne carrots; and trim and string snow peas. If using frozen vegetables, steam them just until they’re tender-crisp.

3. Heat 1 tablespoon of olive oil or cooking spray in a large skillet over medium-high heat. Sear the chicken pieces for about 3-4 minutes on each side until golden brown and cooked through. Remove from pan and set aside.

4. In the same skillet, add another tablespoon of oil if needed. Stir-fry your vegetables one by one starting with carrots (to cook longer), followed by bell peppers, broccoli, and finally snow peas. Cook for 5-7 minutes or until all veggies are just tender-crisp.

5. Return the chicken to the skillet along with the sauce mixture. Stir gently to coat everything well. Let it simmer for another minute or two until the sauce thickens slightly, stirring occasionally.

Tips and Variations

• To make this dish spicier, add a pinch of red pepper flakes with the chicken during stir-frying.
• For a creamier version, add 1/4 cup of coconut milk or heavy cream while stirring the sauce into the chicken and vegetables towards the end of cooking.
• If you prefer a less spicy flavor, omit the fresh ginger from the marinade. Instead, add some additional soy sauce for saltiness and depth.

Health Benefits:

• The chicken in this dish provides lean protein which helps build muscle mass and repair tissues. It is also rich in B vitamins like niacin (vitamin B3) that play a crucial role in energy metabolism, and vitamin B6 involved in the formation of neurotransmitters.
• Vegetables such as broccoli contain high levels of fiber, vitamins C and K along with folate which support brain health. Bell peppers are excellent sources of vitamin C, while carrots and snow peas offer beta-carotene that converts into vitamin A to protect vision.
• Sesame oil not only adds a nutty flavor but also contains beneficial fats such as linoleic acid (an omega-6 fatty acid) which is essential for skin health.

Chicken stir-fry is an excellent choice when you are short on time yet want to eat healthy. With its rich flavors and variety of textures, it keeps everyone at the table happy. Whether you're having friends over or just looking for a weeknight dinner that requires minimal preparation but delivers big taste, this dish ticks all those boxes.

Feel free to experiment with different marinades or add more vegetables according to your preference. This versatile recipe is sure to become a staple in your kitchen, serving as both a delicious and nutritious option on busy evenings. Enjoy your healthy cooking experience!