Healthy Chicken Stir-Fry: A Quick Dinner Recipe

Looking for a quick and healthy dinner that your family will love? Try this simple yet delicious healthy chicken stir-fry. This meal is not only packed with flavor but also nutritious, making it an excellent choice for busy weeknight dinners. With minimal prep time and a cooking time of about 20 minutes, you can enjoy a satisfying meal without spending hours in the kitchen.

The key to this recipe lies in its versatility; you can customize the vegetables according to what's available at your local grocery store or what your family enjoys most. A typical serving size for four people includes approximately one pound of boneless, skinless chicken breasts and two cups of mixed vegetables like bell peppers, broccoli, and carrots.

Ingredients

For the stir-fry:

1 lb. boneless, skinless chicken breasts (cut into bite-sized pieces)
2 cloves garlic, minced
1/4 cup soy sauce
2 tbsp. cornstarch
2 tbsp. vegetable oil
Salt and pepper to taste
2 cups mixed vegetables (bell peppers, broccoli, carrots)
1/4 cup water or chicken broth

Garnish:

Chopped green onions for garnishing
Sliced fresh ginger for additional flavor

Instructions

Start by preparing your vegetables. Wash and cut them into appropriate sizes so they cook evenly during the stir-fry process.
In a small bowl, combine soy sauce, cornstarch, water, and vegetable oil until well mixed. This will help thicken and flavor the sauce for the stir-fry.
Heat up your wok or large skillet over medium-high heat. Add in the chicken pieces first and cook them until they are golden brown on all sides. Take care not to overcrowd the pan; doing so would lead to steaming rather than searing, which is essential for good texture.
Once the chicken has been cooked through (about 5-7 minutes), remove it from the heat and set aside in a plate. Now reduce the temperature to medium-low and add the vegetables into the same pan. Stir-fry these until they start becoming tender, around 3-4 more minutes.
Return the cooked chicken back into the skillet along with the sauce mixture. Allow everything to simmer for another minute or two so that flavors meld together nicely.
Freshly chopped green onions and sliced fresh ginger can be added at this stage for extra freshness if desired, though they are optional.
Serve immediately over steamed rice. Garnishing with more green onions adds color and enhances taste.

Nutritional Information

This dish is rich in protein due to the inclusion of chicken breast. The vegetables provide essential vitamins, minerals, and dietary fiber which promote better health. Soy sauce contributes some sodium but also umami flavor enhancing. Cornstarch thickens without adding much fat or calories.

Tips for Success

Ensure you use a well-seasoned wok if available as this helps in achieving the perfect sear on your chicken pieces, leading to crispier texture.
For best results, prepare all ingredients beforehand. This way, once cooking begins, things flow smoothly without interruptions.
If desired, you could add some chili peppers or sesame seeds for additional spiciness and crunch respectively.

Conclusion

A healthy chicken stir-fry offers a delightful balance between taste and nutrition. It's quick to prepare, tastes fantastic, and provides wholesome ingredients essential for maintaining good health. Whether you're looking for something fresh in your diet or just want an easy meal that the whole family will appreciate, this recipe is perfect! Serve it alongside some steamed white rice or over noodles if preferred.

Feel free to experiment with different types of vegetables and sauces depending on personal preference. This versatile dish can be adapted countless ways while maintaining its core characteristics as a healthy yet flavorful meal option.