Healthy Veggie Stir-Fry: A Flavorful Meal for a Busy Weeknight

Looking for a quick and healthy stir-fry recipe that can be prepared in just 30 minutes? This easy-to-make dish is perfect for those busy weeknights when you want something nutritious yet satisfying. The combination of fresh vegetables, lean protein, and tasty seasonings makes this stir-fry not only delicious but also packed with essential nutrients.

Preparation time: 25 minutes

Serving size: 4 servings

Ingredients Needed:

• 1 lb (450g) mixed vegetables, such as bell peppers, broccoli florets, carrots, and snap peas.
• 1 lb (450g) lean chicken breast or firm tofu for a vegetarian option.
• 3 tbsp soy sauce
• 2 cloves garlic, minced finely
• 1 tsp grated ginger
• 3 tbsp vegetable oil
• Salt and pepper to taste
• Optional garnishes: chopped green onions or sesame seeds for extra flavor.

Instructions:

1. Clean the vegetables thoroughly. Cut them into bite-sized pieces, ensuring consistency in size so they cook evenly. If using chicken breasts, slice them thinly against the grain to ensure they cook quickly and are tender.

2. Prepare a wok or large frying pan by heating up 2 tablespoons of vegetable oil over medium-high heat. Add the chicken or tofu into the hot skillet first (if using meat) and cook until golden brown on all sides, about 5-7 minutes depending on thickness.

3. Once the protein is done, remove it from the pan and set aside. In the same pan, add another tablespoon of oil to ensure that there's enough for cooking vegetables next without sticking. Toss in finely chopped garlic and ginger, allowing them to sizzle until fragrant.

4. Throw in all cleaned and sliced veggies one by one according to their cooking times; start with harder ones like carrots first followed by snap peas since they take longer compared to bell peppers or broccoli which are quicker cooks. Stir frequently while adding each batch of veggie pieces so that everything gets coated well.

5. When all the veggies are in, stir-fry for another 5 minutes until crisp-tender but still vibrant green. During this stage, taste and add soy sauce as needed along with salt & pepper to balance out flavors.

6. Finally, return cooked chicken or tofu back into the pan along with any juices that might have accumulated during cooking. Mix well ensuring all elements are evenly distributed throughout the dish. Let it simmer together for another 2 minutes allowing flavors to meld nicely before serving immediately on plates garnished as desired.

Additional Tips:

• If you like some heat, consider adding a few dashes of chili sauce or fresh chilies right at the end when mixing everything back together. It adds an extra kick without altering much else in the overall flavor profile.

• This dish pairs wonderfully with steamed rice or noodles if desired; however, it’s equally delicious eaten solo as a main course served over salad greens too!

• Leftovers can be stored in an airtight container inside the fridge for up to five days. They reheat beautifully either on their own or incorporated into another meal like omelets.

Nutritional Benefits:

A 1 cup serving of this stir-fry contains approximately 170 calories, with around 6 grams of fat (of which only .5g is saturated), 30% your daily protein needs for an adult, and substantial amounts of vitamins A & C along with fiber derived from the vegetables. It’s a fantastic way to get your greens into every day.

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p>In conclusion, this healthy veggie stir-fry not only provides convenience but also nourishment that can help support active lifestyles or busy schedules. Whether you're looking for a light dinner or want something substantial enough as a side dish with other mains, it ticks all the right boxes!