How to Make a Delicious Chicken and Veggie Stir-Fry

Chicken and veggie stir-fry is a popular dish that combines savory chicken with a variety of colorful vegetables in a simple yet flavorful sauce. This meal can be served as both a main course or even a side dish for rice or noodles, making it perfect for those who want to enjoy a quick, healthy, and tasty dinner.

The cooking time for this stir-fry is approximately 20 minutes, and the number of servings depends on portion size. Generally, four people can be served with generous portions using two tablespoons (30 grams) of cooked chicken per person.

Ingredients

• 1 lb boneless skinless chicken breasts
• 1/2 cup sliced carrots
• 1/2 cup sliced bell peppers (any color)
• 1/2 cup broccoli florets
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1/4 cup soy sauce (optional)
• 1/4 cup chicken broth
• 1 tbsp cornstarch
• 3 tbsp peanut oil or vegetable oil

Instructions

1. Cooking the chicken: Begin by preparing your ingredients. Place the chicken breasts in a bowl and coat them with half of the soy sauce, 1 teaspoon of salt, and pepper. Marinate for at least 30 minutes or even overnight for better flavor.
2. Frying the vegetables: While the chicken is marinating, prepare the vegetables. Slice the carrots into thin strips, slice the bell peppers into matchsticks, and cut the broccoli into small florets.
3. Stir-frying: Heat half of the oil in a large non-stick skillet over medium-high heat until it begins to shimmer. Add the marinated chicken breasts and cook for about 5 minutes or until browned on all sides. Remove the chicken from the pan and set aside.
4. Veggie stir-fry: Add the remaining oil to your skillet, then add the garlic and ginger. Sauté them until fragrant, which should take just a minute. Now, toss in the carrots, bell peppers, and broccoli florets. Stir-fry for about 5 minutes or until they are tender but still crisp.
5. Combine and thicken: Return the chicken to the skillet. Mix in the soy sauce, chicken broth, cornstarch, and the remaining salt if needed. Cook over medium heat, stirring frequently, until the mixture thickens into a sauce that coats all ingredients well.

Tips for Success

• Marinate properly: Marinating the chicken beforehand ensures it is tender and juicy when cooked. A minimum of 30 minutes is recommended, but overnight marination can also improve flavor.
• Freshness matters: Fresh vegetables have a better flavor. Always choose fresh produce over canned for this dish to bring out more natural flavors.
• Variety in vegetables: Feel free to experiment with different types of bell peppers, carrots, or even add some zucchini or snow peas for variety.

Nutritional Information (per serving)

The approximate nutritional values are based on the assumption that each serving is two tablespoons of cooked chicken. This includes 5 grams of fat and about 100 calories per serving, with a balanced amount of protein, carbs, and vitamins.

Conclusion

Chicken and veggie stir-fry is not only delicious but also nutritious. It's an excellent way to incorporate more vegetables into your diet while enjoying the taste of chicken. With its quick preparation time and easy recipe steps, this dish is perfect for busy weeknights or even as a week-long meal prep idea.