Healthy Chicken Stir-Fry with Vegetables: A Quick and Nutritious Meal

Looking for a simple yet delicious meal that combines the flavors of chicken and fresh vegetables? This healthy chicken stir-fry is just what you need! It’s packed with nutrients, quick to prepare, and perfect for busy weeknights or a light weekday lunch.

Preparation time: 20 minutes Cooking time: 15 minutes Servings: 4

Ingredients

• 1 lb boneless, skinless chicken breast (or thighs), sliced into thin strips
• 2 tablespoons olive oil or canola oil
• 1 red bell pepper, sliced into thin strips
• 1 yellow bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 small onion, thinly sliced
• 3 garlic cloves, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• Salt and freshly ground black pepper to taste
• Fresh cilantro or parsley, chopped (optional garnish)

Instructions

To prepare this delicious chicken stir-fry, start by heating the oil in a large skillet over medium-high heat. Once hot, add the sliced chicken strips and cook them until they are no longer pink inside and have browned slightly on the outside. This should take about 5-7 minutes.

While the chicken is cooking, prepare your vegetables. Slice the bell peppers into thin strips and set aside. Cut the broccoli florets into bite-sized pieces for easy eating. Thinly slice the onion as well to ensure even cooking throughout the dish.

Add the sliced onions, bell peppers, and garlic to the skillet with the cooked chicken once all parts are nearly ready. Stir-fry these ingredients together for another 5-7 minutes until they start to soften and become tender-crisp.

Once your vegetables have softened but still retain a crisp texture, pour in the soy sauce or tamari along with any juices from the chicken. Mix everything well so that all pieces of chicken and veggies are evenly coated in the flavorful sauce. Season generously with salt and pepper to taste.

If desired, add fresh cilantro or parsley at this point for extra freshness; however, it is not necessary unless you have a preference for garnishing your dish. Let the mixture simmer gently while stirring occasionally until everything is heated through – typically no more than another minute or two depending on how done you like your chicken.

For an optional twist, try adding some sliced red bell peppers along with the standard green and yellow varieties. This adds both color contrast and additional crunch to every bite! You could also experiment by substituting different vegetables such as carrots, mushrooms, or snap peas based on what’s available fresh at your local grocery store.

Tips for Success

To achieve optimal texture and flavor in this dish, make sure not to overcrowd the pan when stir-frying. Overcrowding can lead to steaming rather than searing – meaning less caramelization and fewer tasty flavors developing in the food. Additionally, allow sufficient time between each batch if you have a lot of ingredients ready at once; otherwise, some components might cook faster than others.

For best results, use fresh vegetables whenever possible as opposed to frozen ones since frozen vegetables can sometimes become watery after cooking. If you're using store-bought chicken pieces instead of whole breasts, remember that thighs tend to be moister but less lean compared to breast meat which is drier yet higher in protein.

Conclusion

This healthy chicken stir-fry with vegetables offers a delightful balance between savory and slightly sweet flavors from the soy sauce. Its simplicity makes it easy enough for beginners while still providing nutritional benefits thanks to its diverse array of colorful vegetables. Whether you're preparing it as part of your meal plan or simply wanting something comforting yet nutritious after a long day, this dish will not disappoint!