Easy Chicken and Vegetable Stir-Fry: A Quick and Nutritious Meal

Chicken and vegetable stir-fry is a popular dish that many people love due to its versatility, ease of preparation, and the ability to be customized according to personal taste preferences. This meal can be enjoyed as a light lunch or a hearty dinner with some side dishes. Here’s how you can make an easy version in your kitchen.

For this recipe, we will need:

• 1 pound of chicken breast, cut into bite-sized pieces
• 2 tablespoons of soy sauce
• 1 tablespoon of cornstarch
• 3 tablespoons of olive oil
• 1 red bell pepper, sliced
• 1 large zucchini, sliced
• 1 small onion, chopped
• 2 cloves of garlic, minced
• 1 tablespoon of ginger, grated (optional)
• 1 teaspoon of sesame oil
• Salt and pepper to taste
• Cooked rice for serving (optional)

Preparation Time: 20 minutes
Total Cooking Time: 35 minutes
Servings: 4 servings

Instructions

1. Begin by preparing the chicken. In a bowl, mix the chicken pieces with soy sauce and cornstarch. Let it marinate for about 10 minutes to ensure that the flavors are absorbed.

2. While waiting for the chicken to marinate, prepare the vegetables. Slice the bell pepper, zucchini, and onion according to your preference. Finely chop the garlic and grate fresh ginger if you're using it.

3. In a large wok or skillet, heat 1 tablespoon of olive oil over medium-high heat until hot. Add the chicken pieces one at a time to avoid overcrowding the pan. Cook each batch for about 5 minutes until they are golden brown and cooked through. Transfer the cooked chicken to a plate as it is done.

4. Once all the chicken is cooked, add another tablespoon of olive oil into your wok or skillet. Add the chopped onions and garlic, along with any remaining marinade. Stir-fry for about 2 minutes until fragrant.

5. Add in the red bell pepper, zucchini, and ginger (if using). Continue stirring until they are just beginning to soften but still retain their vibrant colors.

6. Return the chicken to the wok or skillet. Stir everything together gently so that all ingredients get well combined with each other. Let it cook for another 3-4 minutes, ensuring even heating and cooking of every part.

7. To finish off, drizzle in sesame oil, season with salt and pepper according to your liking.

8. Transfer the stir-fry onto a serving plate. Serve immediately over cooked rice if you'd like.

Tips for Success

To make sure your chicken stays tender during cooking, avoid overcrowding when frying in batches. This helps prevent steaming instead of browning which results in chewier texture than desired. Also, don't overcook the vegetables; they should remain crisp yet cooked through.

Nutritional Information

This stir-fry is not only delicious but also packed with essential nutrients such as protein from chicken along with vitamins and minerals found in bell peppers and zucchini. If you're counting calories, this dish typically contains around 350-400 calories per serving depending on portion size.

Conclusion

An easy chicken and vegetable stir-fry can be a great addition to your weekly meal rotation. It's quick to prepare, nutritious, and very satisfying. You can experiment with different vegetables or add other protein sources like shrimp or tofu for variety. Enjoy your healthy and tasty homemade meal!