How to Make a Delicious Chicken and Vegetable Stir-Fry: A Quick and Healthy Meal

Chicken and Vegetable Stir-Fry: This simple yet delicious dish is perfect for those busy weeknights when you want to have something quick, healthy, and tasty on the table. It combines tender chicken with a variety of vegetables, all cooked in a fresh sauce that adds both flavor and nutrition.

The recipe makes 4 servings, and it takes approximately 25 minutes from start to finish. You can enjoy this stir-fry as an entree or pair it with some rice or noodles for a more substantial meal.

Ingredients:

1 lb boneless, skinless chicken breasts, sliced into thin strips
1 large onion, thinly sliced
2 bell peppers (any color), sliced into strips
3 carrots, julienned
2 cups broccoli florets
3 cloves garlic, minced
2 tbsp soy sauce
1 tsp sesame oil
1 tbsp cornstarch
2 tbsp water or chicken broth
Salt and pepper to taste
Optional: 1 tbsp oyster sauce for extra flavor (optional)

Instructions:

Start by preparing all your ingredients. Slice the chicken breasts into thin strips, slice the onion, bell peppers, carrots, and broccoli florets. Mince garlic.
In a small bowl, mix together the soy sauce, cornstarch, water or chicken broth, and oyster sauce (if using). This mixture will serve as your stir-fry sauce.
Heat 1 tablespoon of sesame oil in a large skillet over medium heat. Add the sliced chicken strips to the pan. Stir-fry until they are no longer pink on the inside—this should take about 5-7 minutes. Remove the cooked chicken from the skillet and set it aside.
Return the skillet to high heat, then add another tablespoon of sesame oil if needed. Add the onions and bell peppers to the pan. Stir-fry for about 3-4 minutes or until they start to soften. Next, toss in the carrots and broccoli florets. Continue stir-frying for an additional 5 minutes or until all vegetables are tender-crisp.
Once your chicken is done and your vegetables have been cooked, return the chicken back into the skillet with the mixed vegetables. Pour the sauce over everything and toss gently to coat all the ingredients evenly.
Cook for another 2-3 minutes until the sauce thickens slightly and coats everything nicely. Taste and adjust seasoning if necessary by adding more soy sauce or a pinch of sugar if needed.
When done, serve hot straight from the pan onto plates. Garnish with fresh cilantro or green onions for extra color and flavor.

Tips:

The key to getting this dish right is ensuring that you properly season your chicken and vegetables before incorporating them into the sauce.
Feel free to use other types of protein such as tofu or shrimp if preferred. You might need to adjust cooking times slightly depending on what type of protein you choose.
For extra flavor, consider adding some fresh ginger or a splash of rice vinegar towards the end of your stir-fry process. Both add refreshing notes that complement the other ingredients well.

Nutritional Information (Per Serving):

Calories: Approximately 300 calories per serving
Protein: About 35 grams of protein per serving
Fat: Around 10 grams of fat, mostly unsaturated fats from olive oil and chicken
Carbohydrates: About 20 grams of carbohydrates in total including natural sugars found in veggies like carrots and bell peppers.

Cooking Tips for Success:

Make sure your vegetables are cut uniformly; this ensures they cook evenly.
Ensure the chicken is fully cooked before combining it with raw or lightly cooked vegetables to avoid any safety concerns associated with cross-contamination or undercooked meat.
Use a non-stick skillet if possible, as it makes cleaning easier after cooking. However, cast iron pans work equally well provided they are well seasoned beforehand.

Chicken and vegetable stir-fry offers an easy way to get your daily intake of vitamins and minerals while satisfying hunger pangs at the same time. Whether you're looking for a quick lunch or dinner option after a long day, this dish provides exactly what you need. It’s also incredibly versatile—you can substitute various proteins or vegetables based on personal preferences or dietary restrictions.

Remember, proper preparation is key to creating the perfect stir-fry every single time. From slicing your ingredients correctly to timing your cooking just right, each step contributes significantly towards achieving that rich and satisfying dish. With these tips in mind, you'll be well on your way to mastering the art of making a tasty chicken and vegetable stir-fry.