Healthy Chicken Stir-Fry: A Nutritious Weeknight Meal

Chicken stir-fry is a versatile dish that can be customized to suit your taste and dietary preferences. Whether you're looking for a quick weeknight meal or want to impress guests, chicken stir-fry provides the perfect balance of flavor, nutrition, and convenience.

This recipe features boneless skinless chicken breasts, broccoli, carrots, and bell peppers stir-fried in soy sauce, ginger, garlic, and sesame oil. The cooking time is approximately 25 minutes and it yields about four servings.

Ingredients

• 400 grams (14 ounces) boneless skinless chicken breasts, sliced into thin strips
• 2 cups broccoli florets, cut into bite-sized pieces
• 2 medium carrots, peeled and julienned
• 1 red bell pepper, cut into thin strips
• 3 tablespoons soy sauce
• 1 tablespoon ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chicken strips with soy sauce, ginger, garlic, and sesame oil. Let it marinate for at least 30 minutes or refrigerate overnight.
2. While the chicken is marinating, prepare the vegetables by washing them thoroughly under cold water and drying off any excess moisture using paper towels.
3. In a wok or large skillet, heat up two tablespoons of sesame oil over medium-high heat. Once it's hot enough to sizzle when you drop in a small piece of chicken, add the marinated chicken strips and stir-fry for 5-7 minutes until they are no longer pink inside.
4. Remove the cooked chicken from the wok or skillet and set aside on a plate.
5. In the same pan, add another tablespoon of sesame oil. When it's heated up again, quickly stir in all the vegetables and toss them around with tongs for about 5 minutes until they start to get tender but still crisp.
6. Once done, return the cooked chicken back into the wok or skillet along with any juices that accumulated on the plate during its resting time. Mix everything well so that all ingredients are evenly coated in soy sauce and sesame oil.
7. Serve your healthy chicken stir-fry hot right away while it's still warm off the stove top! You can garnish it with chopped green onions if desired for extra flavor.

Tips & Variations

For added texture, consider adding tofu or shrimp along with the main protein source (chicken). If you prefer something less savory, substitute soy sauce with teriyaki sauce instead. Don't forget to adjust seasonings according to personal preference; more garlic or ginger might suit those who love stronger flavors better.

Health Benefits

This dish offers several health benefits due to its nutrient-rich components:

• Boneless Skinless Chicken Breasts: A lean source of protein which supports muscle growth and maintenance while being low in calories compared to other cuts like dark meat or skin.
• Broccoli, Carrots & Bell Peppers: All excellent sources of vitamins C and K along with fiber. They help boost immunity and promote digestive health respectively.

Nutritional Information

The exact nutritional values may vary depending on the size of your portions, but generally speaking:

• Total calories per serving: Approximately 300 kcal
• Protein content per serving: Around 40g
• Fat content per serving: Less than 15g including both saturated fats and monounsaturated fatty acids

Conclusion

A simple yet delicious way to prepare healthy meals at home, chicken stir-fry is not only easy to make but also packed full of essential nutrients. With minimal effort required and satisfying results guaranteed, why wait? Try this recipe tonight and enjoy a tasty meal that nourishes both body and mind!