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Perfectly Balanced Meal: A Simple Chicken Stir-Fry

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Perfectly Balanced Meal: A Simple Chicken Stir-Fry

Chicken stir-fry is a delightful and versatile dish that can be enjoyed for lunch or dinner. This recipe offers a perfect balance of flavors with minimal cooking time, making it an ideal choice for busy weeknights.

Serving Size: 4 servings

Cooking Time: 20 minutes

Ingredients for Chicken Stir-Fry

  • 3 boneless, skinless chicken breasts (cut into bite-sized strips)
  • 1 red bell pepper (sliced)
  • 1 yellow onion (thinly sliced)
  • 4 cloves garlic (minced)
  • 2 tablespoons soy sauce
  • 1 tablespoon vegetable oil or olive oil
  • Salt and black pepper to taste
  • Optional: Fresh cilantro for garnish
  • Optional: Sesame seeds for garnish

Instructions

Begin by preparing your ingredients. Slice the chicken into thin strips, ensuring each piece is about 1 inch in length and half an inch wide. Slice the red bell pepper and yellow onion to match the chicken size. Finely mince the garlic cloves. Set aside all of these components once they are prepared.

In a small bowl, combine soy sauce with salt and black pepper. This will serve as the marinade for your chicken strips. Gently mix the seasoning into the chicken pieces until each bite-sized piece is well-coated. Set this mixture aside to marinate while you proceed to prepare the vegetables. If desired, also mince some fresh cilantro and set it aside.

Heat a wok or large frying pan over medium heat for about 2 minutes. Drizzle one tablespoon of vegetable oil into the heated cooking vessel. Once the oil is hot, add the garlic cloves and stir-fry them until they are golden brown. Be careful not to burn the garlic as this can impart an unpleasant flavor.

Next, add the chicken strips from their marinade to the pan, stirring continuously for about 3 minutes or until it changes color and is cooked through. Remove the chicken from the pan using a slotted spoon and set aside on a plate.

While the chicken is cooking, pour in another tablespoon of vegetable oil into the now-empty wok. Stir-fry the sliced onion and red bell pepper together for about 3 minutes until they are slightly softened but still crisp enough to retain their vibrant color.

Return the stir-fried chicken back into the pan along with soy sauce marinade. Mix all components thoroughly, ensuring that every piece of chicken is evenly coated. Stir fry everything in the combined mixture for another two minutes before it's ready to serve.

Serving Suggestions

  1. With Rice: Serve this stir-fry over a bed of steamed rice. This pairing provides a comforting and satisfying base to the dish, completing your meal with the right amount of carbs for energy.
  2. Garnish with Cilantro and Sesame Seeds: For an extra touch of freshness and flavor, garnish each serving with some chopped cilantro and sesame seeds. These elements add a pop of color and enhance the overall taste profile.

Tips for Success

  • Ensure that your wok or pan is adequately heated before adding any ingredients to it. This helps in achieving proper searing, which locks in flavors within the food items without overcooking them.

  • Do not overcrowd the stir-fry; ensure there's enough space between each piece of chicken and vegetables for even cooking.

  • Always cut your ingredients into uniform sizes so they cook evenly. Consistent shapes help maintain consistency in texture and doneness throughout the dish.

Nutritional Information (per serving)

  • Calories: 250 kcal
  • Fat Content: 14g
  • Saturated Fat: 2.5g
  • Protein: 28g
  • Carbohydrates: 9g
  • Fiber: 3g
  • Sodium: 1000mg (adjust salt quantity according to your preference)

This versatile chicken stir-fry not only satisfies your taste buds but also provides essential nutrients. Whether you're a seasoned cook or just starting out, this recipe is easy enough for beginners and sophisticated enough to impress family and friends.