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

Chicken stir-fry is a versatile and delicious dish that can be customized to suit your taste buds. This healthy version uses lean chicken breast, fresh vegetables, and a light sauce to create a nutritious and satisfying meal.

This quick and easy recipe makes for approximately 4 servings in about 30 minutes of cooking time. It’s perfect when you want something filling yet low in calories.

Ingredients

• 1 pound boneless, skinless chicken breast, sliced into thin strips
• 2 cups of your choice of vegetables (bell peppers, broccoli, carrots)
• 3 tablespoons soy sauce
• 2 cloves garlic, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste
• (Optional) 1 teaspoon sesame seeds for garnish

Instructions

1. Start by preparing the chicken. Slice it into thin strips ensuring each piece is no bigger than an inch.

2. Trim any excess fat from your vegetables and slice them into bite-sized pieces to ensure they cook evenly during stir-frying.

3. In a small bowl, whisk together soy sauce, minced garlic, and seasonings. Set aside this marinade for the chicken strips.

4. Heat up your wok or large pan over medium-high heat. Pour in 2 tablespoons of vegetable oil; once it starts shimmering, add the sliced chicken pieces to coat them with the oil.

5. Cook the chicken until it begins turning golden brown – this should take around 3-4 minutes. Be sure not to overcrowd your pan as this could lead to steaming instead of browning which will affect the texture and taste of the dish later on.

6. Once done, remove the cooked chicken from the wok or pan and set aside in a plate.

7. Add another tablespoon of oil to your cooking vessel if needed. Then place the prepared vegetables into the hot wok or pan and stir-fry until they become crisp-tender – about 4-5 minutes depending on how firm you like them.

8. Return the cooked chicken back to the wok along with any juices left behind from earlier cooking process. Toss everything together in order to evenly distribute flavors among all components of your dish.

9. Pour over the marinade mixture and let it simmer for another 3-4 minutes until the sauce thickens slightly and coats the ingredients nicely.

10. Finally, if desired, sprinkle some sesame seeds on top as garnish before serving immediately hot off stove-top.

Tips & Variations

To make this dish even more delightful, feel free to add in additional flavors like ginger root or green onions during preparation stages. You could also substitute certain ingredients based upon dietary preferences or seasonal availability – perhaps replacing bell peppers with zucchini, or using teriyaki sauce instead of soy if you prefer a different flavor profile.

For those seeking an extra kick, consider adding chili flakes to spice things up! If there’s leftover rice at home from previous meals, serve this stir-fry over it for added texture and heartiness. Alternatively, pair with steamed brown basmati rice or noodles depending upon personal preference.

Nutritional Information Per Serving

Calories: 210 kcal

• Total Fat: 9g
• Saturated Fat: 1.5g
• Cholesterol: 60mg
• Sodium: 700mg
• Potassium: 300mg
• Fiber: 4g
• Sugars: 2g
• Total Carbohydrates: 15g
• Protein: 28g
• Vitamin A: 65% DV
• Vitamin C: 30% DV
• Folate: 20% DV
• Magnesium: 25% DV

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p>Enjoy your healthy chicken stir-fry! This quick and easy recipe offers a flavorful option for busy nights when time is limited but you still want to eat well.