Healthy Chicken Stir-Fry with Vegetables

Chicken stir-fry is a popular meal choice for those looking to enjoy quick and delicious dishes that are both healthy and versatile. This recipe focuses on creating a balanced plate with lean protein, low-fat vegetables, and aromatic spices.

The key to any successful chicken stir-fry lies in the right mix of ingredients and techniques. The cooking time is approximately 25 minutes, yielding about four servings. This dish can be enjoyed as a main course or served over rice for an even more filling meal.

Ingredients

• 4 skinless, boneless chicken breasts (cut into bite-sized pieces)
• 1 red pepper, sliced thinly
• 1 yellow pepper, sliced thinly
• 1 green onion, chopped finely
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp chili paste (adjust to taste)
• Salt and pepper to taste
• 1 tbsp vegetable oil for stir-frying

Instructions

1. In a mixing bowl, combine the chicken pieces with soy sauce, sesame oil, garlic, chili paste, salt, and pepper. Let it marinate for 10 minutes.
2. Heat up vegetable oil in a large pan or wok until it is hot enough to sizzle when a drop of water is added.
3. Add the chicken pieces and stir-fry for about 5-6 minutes until they are nicely browned. Remove the chicken from the heat using a slotted spoon, and set aside on a plate.
4. Return the pan to high heat. Add sliced peppers and green onions into the wok or pan. Stir-fry quickly over medium-high heat for about 4-5 minutes until they are just tender but still crunchy.
5. When the vegetables are done, add back in the chicken pieces along with any leftover marinade. Toss together to combine everything well. Cook for another couple of minutes and let it all warm through.
6. Serve immediately and enjoy!

Tips for Success

For best results when making this stir-fry, ensure your ingredients are at room temperature before you start cooking. This helps the chicken cook evenly without overcooking or burning. Additionally, make sure to use high heat during the cooking process; it allows the proteins in the meat to set quickly and seals in flavors.

Feel free to adjust spices according to personal taste preferences—this dish is easily customizable! You can add more chili paste for spicier dishes or use less if you prefer a milder option. For an extra kick, consider adding fresh basil leaves before serving to enhance the flavor profile of your stir-fry.

Nutritional Information

This healthy chicken and vegetable stir-fry provides essential nutrients like protein from the lean chicken breast, vitamins from various vegetables, iron and other minerals. The soy sauce contributes umami flavor while being low in calories when used moderately. Keep in mind that cooking methods such as stir-frying can add small amounts of fat depending on oil type and quantity.

Conclusion

A simple yet satisfying dish like this healthy chicken stir-fry with vegetables showcases how easy it is to prepare a balanced meal packed full of flavor and nutrition. It serves as an excellent starting point for beginners learning about cooking techniques or those who simply want something quick yet delicious during busy weekdays.