Healthy Chicken and Veggie Stir-Fry Recipe

This versatile dish is a great choice for those looking to add more vegetables into their diet while enjoying the rich flavors of chicken. With just 30 minutes required for preparation, this stir-fry serves four people perfectly, making it an ideal quick meal during busy weeknights or weekend lunches.

Ingredients

• 4 boneless, skinless chicken breasts (sliced into strips)
• 1 red pepper, sliced thinly
• 1 yellow pepper, sliced thinly
• 1 small zucchini, julienned
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 3 tbsp soy sauce
• 2 tbsp olive oil
• 1 tsp sesame oil
• Salt to taste (optional)
• Black pepper to taste (optional)
• Cooking spray for the pan

Instructions

Begin by preparing your ingredients. Slice the chicken breasts into thin strips, ensuring each piece is even and manageable for quick cooking. Clean and slice all vegetables according to their requirements; ensure they are evenly sized so that everything cooks uniformly.

In a small bowl or container, mix together soy sauce, garlic, sesame oil, salt, and pepper. This will serve as your stir-fry sauce. Set aside until you're ready for it.

Heat the olive oil in a large skillet or wok over medium-high heat using cooking spray to ensure easy flipping of ingredients later on. Once heated, add the chicken pieces first; cook them until they become golden brown and opaque throughout. This usually takes about 5-6 minutes stirring occasionally. Remove the chicken from the pan once cooked.

Reduce the heat slightly if it's too high before adding the vegetables one by one: start with peppers followed by zucchini, then broccoli florets. Stir-fry each batch of veggies separately to maintain their crunchiness. Each vegetable should take around 4 minutes depending on size and thickness. It’s important not to overcrowd the pan as this can lead to steaming rather than stir-frying which results in less desirable outcomes.

Once all vegetables are added into the pan, mix them gently with the cooked chicken using tongs or a large spoon until well combined. Pour over your prepared sauce and continue cooking for another 2-3 minutes allowing flavors to meld together.

To serve immediately after removal from heat, garnish with sesame seeds or chopped green onions if desired. Serve this dish hot either on its own as an entrée or alongside rice noodles or jasmine rice as part of a bigger meal.

Tips & Variations

• If you prefer less spice but still want that umami flavor from soy sauce, consider substituting half with coconut aminos which have similar properties without the saltiness.
• For extra texture and depth in taste, include some cashews or sliced almonds during the last minute of cooking.

Conclusion

The healthy chicken and veggie stir-fry is an excellent way to incorporate more nutritious ingredients into your diet without sacrificing flavor. Its simple preparation process means even busy individuals can easily prepare a delicious meal within half an hour. Whether served as part of a larger spread or enjoyed alone, this dish promises satisfaction and nourishment for both body and soul.