Chicken and Vegetable Stir-Fry Recipe

The delicious Chicken and Vegetable Stir-Fry recipe is a popular choice for busy weeknight dinners. This meal is packed with flavor and nutrition, making it a healthy option that the whole family will enjoy. The stir-fry method ensures that all ingredients stay vibrant in color and texture while maintaining their nutritional value.

Preparation time: 20 minutes Cooking time: 15-20 minutes Servings: 4 servings

Ingredients

1 tablespoon sesame oil or any cooking oil
3 boneless, skinless chicken breasts, cut into bite-sized pieces
1 large onion, sliced thinly
2 cloves garlic, minced finely
2 medium carrots, julienned
1 red bell pepper, cut into strips
1 cup broccoli florets
3 tablespoons soy sauce (or tamari for gluten-free option)
2 teaspoons cornstarch mixed with 2 tablespoons water to thicken the sauce
Salt and pepper to taste
Fresh cilantro or green onions, chopped (optional garnish)

Instructions

Begin by heating your skillet on high heat. Once hot, add a tablespoon of sesame oil. When the oil is shimmering, gently place the chicken pieces into the pan. Let them cook until they are browned on both sides but still pink in the center. Remove from the pan and set aside.

In the same skillet, add another tablespoon of oil if needed and sauté the onions until softened. Add garlic and stir for about 1 minute to enhance aroma without burning it. Next, throw in carrots, red pepper strips, and broccoli florets. Stir-fry these vegetables until they begin to turn bright colors. This should take only a few minutes as they are already partially cooked.

When the chicken is done cooking and the veggies are almost ready, return the chicken back into the skillet with the stir-fried vegetables. Pour in soy sauce and mix well to combine. If desired, add a little more water for a saucier consistency or omit if you prefer it drier. Stir until everything is evenly coated.

To thicken the sauce, mix cornstarch and water together and pour this mixture into your skillet. Keep stirring until the sauce starts to thicken. Cook on low heat for about 1-2 minutes more, ensuring not to overcook which could cause the sauce to become too thick or the chicken to lose its tenderness.

Garnish

For extra flavor and freshness, garnish with fresh cilantro or green onions. This step is optional but highly recommended as it adds a touch of color and texture contrast to your dish.

Tips for Success

Cooking with high heat: Stir-frying requires a very high temperature, so make sure you’re using a wok or a large skillet that can handle the heat. This technique helps create a crispy texture on the exterior of the chicken while keeping it juicy inside.
Use fresh vegetables: The quality and freshness of your ingredients play crucial roles in determining how good your stir-fry will taste. Fresh veggies have more vibrant colors and stronger flavors compared to old or wilted ones.
Don't overcook: Stir-frying is about speed; therefore, don’t overcook the chicken or vegetables. Chicken should be cooked until just done internally (no pink), while vegetables should retain their crispness rather than becoming mushy.

Nutritional Information

This Chicken and Vegetable Stir-Fry is not only quick to prepare but also incredibly nutritious. It contains lean protein from the chicken, along with a variety of vegetables that provide essential vitamins and minerals such as vitamin A, C, and K. The dish is low in calories when compared to many other meat-based meals.

If you prefer, this recipe can be adapted into different variations by using various types of poultry like tofu or shrimp instead of chicken; incorporating more or fewer vegetables depending on personal preference; adding some Asian noodles for a noodle stir-fry; or even serving it over rice if desired. There are countless ways to customize this dish!

Conclusion

The Chicken and Vegetable Stir-Fry recipe is an easy, nutritious meal that can be prepared in just under half-an-hour. With minimal effort, you get a balanced plate loaded with protein and colorful vegetables. Perfect for those busy days when time is of essence yet flavor isn’t something to sacrifice.