Healthy Chicken Stir-Fry Recipe: A Quick & Nutritious Meal

Looking for a quick and nutritious meal that can be ready in minutes? Try our healthy chicken stir-fry recipe. This dish is packed with flavor, rich in nutrients, and perfect for busy weeknights.

Ingredients Needed:

• 4 boneless, skinless chicken breasts
• 1 large red bell pepper, sliced into thin strips
• 1 large carrot, shredded finely
• 1 large onion, cut into rings
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1/4 cup water
• 3 tablespoons peanut oil or cooking oil of your choice
• Salt and pepper to taste (optional)
• Garnish: sliced green onions, sesame seeds (optional)

Instructions:

1. Cook the chicken breasts. Place them in a bowl and pour over 1 tablespoon of soy sauce. Let it marinate for at least 10 minutes.
2. In another bowl, mix together cornstarch and water to form a slurry. Set this aside until you need it.
3. Heat up the cooking oil in a large pan or wok over medium-high heat. When the oil is hot, add chicken breasts and cook for 4-5 minutes on each side or until fully cooked through. Remove them from the pan and set aside.
4. In the same pan, add the sliced onions, carrots, and bell peppers. Stir-fry these vegetables for about 3-4 minutes or until they are just slightly tender-crisp.
5. Return the chicken to the pan along with minced garlic. Stir-fry everything together for another minute or two.
6. Add the remaining soy sauce, stir well, and let it simmer gently until the mixture thickens a bit due to the cornstarch slurry. Taste and adjust seasoning with salt if necessary.
7. Plate your dish and garnish with sliced green onions and sesame seeds for extra flavor.

Cooking Time & Servings:

This healthy chicken stir-fry recipe takes approximately 30 minutes to prepare, including marinating time. It serves four people comfortably as a main course or paired alongside steamed rice or noodles.

Nutritional Information (Approximate per serving):

• Calories: ~450
• Total Fat: ~18g
• Saturated Fat: ~3g
• Cholesterol: ~65mg
• Sodium: ~790mg
• Total Carbohydrates: ~28g
• Dietary Fiber: ~4g
• Sugars: ~10g
• Protein: ~35g

Benefits of This Recipe:

This dish is not only quick and easy but also offers numerous health benefits. The chicken provides a good source of protein, which helps in muscle repair and growth. Bell peppers are rich in vitamin C and antioxidants, while carrots offer beta-carotene that supports eye health. Garlic adds antibacterial properties to the dish making it beneficial for overall immunity.

Customization Tips:

To make this recipe more appealing or cater to different dietary preferences, you can customize it according to your taste. For instance, if you prefer a milder flavor, use less garlic and omit some of the soy sauce. You could also add other vegetables like broccoli florets or mushrooms for additional variety.

Storage & Reheating:

The leftover stir-fry can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place it into a pan and warm gently over low heat until heated through. If you prefer a quicker reheating method, you might consider using a microwave; however, this may affect the texture slightly.

Conclusion:

A healthy chicken stir-fry is indeed a versatile meal that can be enjoyed by most people. It's great for those who want to enjoy a tasty and nutritious dinner without spending much time in the kitchen. Whether you're looking for weekday dinners or special occasions, this recipe offers flexibility both in terms of ingredients used and preparation methods.