Perfectly Balanced Chicken & Vegetable Stir-Fry

This article focuses on a delicious and nutritious Chicken & Vegetable Stir-Fry recipe that is perfect for those who enjoy balanced meals packed with flavor.

The stir-fry technique is simple yet effective, allowing you to retain the natural goodness of your vegetables while enhancing their flavors. This dish serves as an excellent main course or side for a hearty meal.

Preparation time: 15 minutes

Cooking time: 20 minutes

Servings: 4 people

Ingredients:

• 3 boneless, skinless chicken breasts, cut into strips
• 1 tablespoon of vegetable oil or olive oil for stir-frying
• 2 tablespoons of soy sauce (or tamari for gluten-free)
• 1 teaspoon of cornstarch
• 2 cloves of garlic, minced
• 1 red bell pepper, sliced into thin strips
• 1 cup of broccoli florets, cut into small pieces
• Half a large onion, sliced thinly
• 2 carrots, julienned (thinly sliced lengthwise)
• 1 tablespoon of chicken stock or water to achieve the right consistency
• Salt and pepper to taste
• Cilantro, optional for garnish

Instructions:

Step 1: Marinate the Chicken

In a bowl, combine chicken strips with soy sauce and cornstarch. Mix well and let it sit for about 10 minutes to allow the flavors to penetrate the meat.

Step 2: Prepare Your Vegetables

While waiting on the marinated chicken, prepare all your vegetables by slicing or chopping them as mentioned in the ingredients list. This will make stir-frying faster and more efficient when you begin cooking.

Stir-Fry

In a large skillet or wok over high heat, add vegetable oil or olive oil. Once it's hot but not smoking, carefully add the chicken strips to avoid splattering. Stir-fry until they are no longer pink inside and have developed a golden color on the outside, about 5-6 minutes.

Transfer the cooked chicken to a plate and set aside.

Return the skillet to medium-high heat; add garlic cloves for another minute or so before adding in your vegetables one by one. Start with onions as they take longer to cook than others. Stir-fry until the onions are translucent, then add carrots followed by broccoli florets. Continue cooking and stirring until all veggies are crisp-tender.

Once done, mix in the stir-fried chicken back into the pan along with enough chicken stock or water just enough for a sauce consistency that coats well when stirred.

Garnish & Serve

If you have cilantro on hand, sprinkle some over top as an optional garnish. This not only adds freshness but also enhances the overall flavor profile of your dish. Serve hot and enjoy!

Tips for Success:

1. Preparation is key: By preparing all your ingredients beforehand, you can focus on proper stirring during cooking which ensures even heat distribution.
2. Freshness matters: Whenever possible, use fresh vegetables and herbs. They add more flavor compared to frozen ones or those that have been kept for too long in the fridge.
3. Use a large pan: A wok or large skillet allows you to stir-fry all components at once without overcrowding which helps prevent steaming instead of searing and results in better texture.
4. Cooking time management: Always check for doneness before adding another ingredient. Overcooking can lead to loss in nutritional value, color change, and impact taste negatively while undercooked food could pose health risks.

Nutritional Information:

Per serving: Calories ~350 kcal; Protein ~40g; Carbohydrates ~18g; Fat ~7g. Exact figures may vary depending on portion size and specific ingredients used.

This Chicken & Vegetable Stir-Fry recipe provides a healthy balance of protein, vitamins, minerals, and fiber making it an ideal choice for anyone looking to eat well while enjoying tasty meals at home.