Healthy Chicken and Vegetable Stir-Fry: A Delicious Recipe for Busy Weekdays

Chicken and vegetable stir-fry is a popular dish that offers a quick and nutritious meal option. This recipe features tender chicken strips combined with colorful vegetables, all cooked in a flavorful soy sauce glaze. The preparation takes only about 20 minutes from start to finish, making it perfect for busy weekdays or a weeknight dinner when you want something light yet satisfying.

Ingredients needed:

• 1 pound of chicken breasts, sliced thinly
• 2 tablespoons of soy sauce
• 1 tablespoon of cornstarch (optional)
• 3 tablespoons of peanut oil or vegetable oil
• 1 red bell pepper, diced finely
• 1 green bell pepper, diced finely
• 1 cup broccoli florets
• 1 small onion, sliced thinly
• 2 garlic cloves, minced
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions:

1. In a medium-sized bowl, mix the chicken strips with soy sauce and cornstarch. Let it sit for about 10 minutes.
2. In another large pan or wok, heat up peanut oil over medium-high heat.
3. Add the garlic cloves to the pan and sauté until aromatic.
4. Once the garlic has turned golden brown, add the sliced onion followed by bell peppers. Stir-fry for a few minutes until the vegetables start turning crisp tender.
5. Next, remove the chicken from its marinade (discard any leftover sauce), and carefully place it into the hot wok or pan with the vegetables. Cook until the chicken is no longer pink inside and thoroughly heated through.
6. Add broccoli florets to the mixture, ensuring everything gets cooked evenly. Stir-fry for another 2-3 minutes until all components are well combined.
7. Season with salt and pepper according to your taste preference. If desired, garnish with fresh herbs like cilantro or basil before serving.

Cooking Time: Approximately 15-20 minutes

Servings: This recipe yields enough stir-fry for about four servings as a main dish or six servings if served alongside other side dishes such as steamed rice or noodles.

Nutritional Information:

• Protein (Chicken) - High
• Carbohydrates (Vegetables, Cornstarch) - Medium
• Fats (Oil) - Moderate
• Vitamins and Minerals (Vegetables) - Abundant

This healthy stir-fry provides a good balance of macronutrients while incorporating various essential nutrients found in the vegetables. It's particularly beneficial for individuals looking to incorporate more plant-based ingredients into their diet without sacrificing taste or variety.

For those who want to add extra flavors, consider adding other ingredients such as sliced carrots, snap peas, or mushrooms. Feel free to experiment with different types of soy sauces too; some may prefer the sweet and savory flavor profile of dark soy sauce over light soy sauce used here.

If you're seeking alternatives for this dish, think about trying out similar stir-fries using various meats like beef, pork, lamb, or even tofu as a meat-free option. Also, different vegetables can be swapped depending on availability and personal preference – consider adding spinach leaves instead of broccoli florets, zucchini alongside bell peppers, or cauliflower rice as an alternative to regular white rice.

For those who are beginners in cooking stir-fry dishes, it is important not just to focus on the ingredients but also to understand how high heat cooking affects the texture and flavor of each component. The key lies in timing; ensure that all elements reach their peak state without overcooking them, thus maintaining both health benefits and delicious taste.