Perfectly Balanced Chicken and Veggie Stir-Fry

Serving: 4 Cook Time: 20 minutes

Chicken and veggies stir-fry is one of the most versatile and satisfying meals you can prepare in your kitchen. This dish provides a balanced diet packed with protein, vegetables, and essential nutrients. It's quick to make and perfect for busy weeknight dinners or lunchbox staples.

Ingredients

• 1 lb boneless, skinless chicken breasts, sliced into thin strips
• 1 cup broccoli florets
• 1 cup carrots, thinly sliced
• 1 red bell pepper, finely chopped
• 2 cloves garlic, minced
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste
• 2 tablespoons cornstarch (optional)
• Cooking spray or vegetable oil for stir-frying

Description: This stir-fry combines lean chicken with a medley of colorful vegetables. The soy sauce adds a rich flavor, while the sesame oil enhances the dish with its nutty aroma and taste. Cornstarch is optional but can be used to thicken the sauce for those who prefer a thicker consistency.

Instructions

1. Prepare the ingredients: Wash all vegetables thoroughly, slice them as directed in the ingredient list, and set aside. Slice the chicken into bite-sized pieces.
2. Mix soy sauce with cornstarch (if using): In a small bowl, mix 2 tablespoons of soy sauce with 1 tablespoon of cornstarch until smooth to create a thickening agent for the stir-fry sauce.
3. Cook chicken: Heat vegetable oil in a large skillet over medium-high heat. Once hot, add chicken strips and cook until they are fully opaque (about 4-5 minutes). Remove cooked chicken from pan and set aside on paper towels to absorb excess fat.
4. Sauté vegetables: Return the same skillet to medium heat with a little cooking spray or oil. Add garlic, sauté for about 30 seconds until fragrant. Then add broccoli florets, carrots, bell pepper, and remaining soy sauce. Stir-fry these ingredients together until they are tender-crisp (about 6 minutes).
5. Combine chicken with veggies: Return the cooked chicken to the skillet; mix well to ensure it’s evenly coated with the vegetables.
6. Taste and adjust seasoning: Add salt and pepper to taste. If you used cornstarch earlier, stir until everything is uniformly thickened before serving.

Final Touches: Serve this delicious chicken and veggie stir-fry over steamed rice for a complete meal or simply enjoy it on its own as an appetizing dish. Garnish with sesame seeds if desired to elevate the visual appeal of your plate.

Nutritional Information

Each serving contains approximately 300 calories, including 24 grams of protein from chicken and vegetables combined. The dish is low in fat due to using lean cuts of meat like boneless, skinless chicken breasts and minimal oil for stir-frying.

Tips & Variations

To increase the nutritional value or change up flavors, consider adding other ingredients such as sliced mushrooms or zucchini. You could also try substituting soy sauce with tamari if you're following a gluten-free diet. For those who prefer less heat, reduce the amount of garlic or omit it entirely.

Conclusion

Chicken and veggie stir-fry is not only easy to prepare but also incredibly tasty when done right. By following these steps carefully and making adjustments based on personal preferences, you can create a healthy, satisfying meal that will delight everyone at your table. Whether you're looking for quick weeknight dinners or packed lunches, this versatile recipe fits the bill perfectly.