Perfectly Balanced Stir-Fry with Vegetables and Chicken

Incorporating a stir-fry into your weeknight dinners is a delightful way to enjoy a quick, healthy meal without sacrificing flavor or complexity. This recipe for Stir-Fried Chicken with Mixed Vegetables offers an easy balance of protein, vegetables, and carbs that can be enjoyed in no time. The cooking process takes about 25 minutes, and serves 4 people generously.

Stir-fry is a versatile technique used to cook food quickly over high heat in a wok or a large pan. This method keeps the ingredients fresh by not allowing them to simmer for long periods of time. This recipe highlights the benefits of stir-frying – it produces a dish that is packed with flavor, yet low on fat and calories.

Ingredients

1 pound of boneless, skinless chicken breast, cut into bite-sized pieces
1 red bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 small onion, sliced into half-moons
3 garlic cloves, minced finely
2 tablespoons of soy sauce
2 tablespoons of vegetable oil (or peanut oil for extra flavor)
Salt and pepper to taste
1 tablespoon of cornstarch
A handful of fresh green beans, cut into smaller pieces
1 teaspoon of sesame seeds (optional but highly recommended for garnish)

Cooking Instructions

Mix soy sauce, cornstarch, and a little water together to create a paste. This will serve as the thickening agent in your stir-fry, ensuring that the chicken and vegetables are coated with sauce.
Heat up 1 tablespoon of oil in a large pan or wok over high heat until it is very hot but not smoking. Add the chicken pieces into the pan, stirring occasionally to avoid clumping. Cook for about 6 minutes or until no pink remains and the chicken is golden brown.
Remove the chicken from the pan and set aside. Lower the heat slightly before adding another tablespoon of oil. Sauté the garlic, onion, bell peppers, green beans, and a pinch of salt for about 5 minutes or until the vegetables are just tender but not overcooked.
Return the chicken to the pan. Stir everything together gently with your spatula until well combined. Pour in the soy sauce mixture you prepared earlier and let it simmer for another 2-3 minutes until the sauce thickens.
Cooking is done when all the ingredients are heated through and the sauce has a shiny appearance, making sure that the chicken stays moist and tender. Taste and add more soy sauce or salt if needed. Garnish with sesame seeds for extra flavor.

Health Benefits

This stir-fry is packed with essential nutrients that are beneficial for your health:

Vitamin C: Both red and yellow bell peppers are rich in vitamin C, which boosts the immune system.
Vitamin A: Yellow bell pepper especially provides a generous amount of beta-carotene that converts to vitamin A, vital for eye health.
Protein: Chicken is a lean protein source that aids in muscle repair and growth.
Fiber: Green beans contribute dietary fiber which supports digestive health.

Tips For Success

Ensure that the oil used for stir-frying is hot enough so as not to absorb too much fat into your dish. If you're using a wok, make sure it's preheated before adding any ingredients.
The vegetables should be cooked just until they are tender-crisp but not mushy. This ensures that the vegetables retain their vibrant colors and flavors.
Use a mixture of bell peppers for color contrast, which adds visual appeal as well as varying textures to your dish.

Conclusion

This recipe provides an easy yet delicious way to enjoy a nutritious meal. It’s perfect for those days when you're pressed for time but want something tasty and healthy. Whether you're looking for a quick dinner or preparing ahead, this stir-fry is versatile enough to be enjoyed cold as well.