Healthy Chicken Stir-Fry Recipe: A Delicious and Nutritious Meal

Chicken stir-fry is a popular dish that combines tender chicken with fresh vegetables in a savory sauce. This versatile recipe can be tailored to suit various dietary needs and preferences, making it an excellent choice for busy weeknight dinners or family gatherings.

This healthy chicken stir-fry serves four people and takes approximately 25 minutes to prepare from start to finish. Let's dive into the ingredients you'll need and how to make this dish:

Ingredients

• 1 pound boneless, skinless chicken breast or thighs (cut into bite-sized pieces)
• 2 tablespoons of soy sauce
• 1 tablespoon of olive oil
• 1 teaspoon of garlic powder
• Salt and pepper to taste
• 1 small red bell pepper, sliced into strips
• 1 medium onion, cut into thin slices
• 1 cup of broccoli florets
• 2 tablespoons of cornstarch for thickening the sauce (optional)
• 1 tablespoon of sesame oil (for finishing touch)
• 1 teaspoon of chicken broth or water as needed
• Sliced green onions and sesame seeds for garnish (optional)

Instructions

To prepare the dish:

1. In a large mixing bowl, combine the chicken pieces with soy sauce, garlic powder, salt, pepper, and 1 tablespoon of olive oil. Marinate for at least 30 minutes or overnight in the refrigerator if time allows.
2. Meanwhile, prepare your vegetables by slicing them into appropriate sizes for stir-frying. Ensure that all ingredients are cut uniformly to guarantee even cooking.
3. Heat up a wok or large skillet over medium-high heat until it is hot enough to make a sheet of paper sizzle when placed on the surface briefly.
4. Pour in 1 tablespoon of olive oil and let it heat for about one minute. Carefully add the chicken pieces, ensuring they are separated so they can cook evenly without sticking together. Stir-fry until golden brown and fully cooked through, approximately 5-7 minutes. Be cautious not to overcook, as this can lead to toughness.
5. Remove the chicken from the pan using tongs or a slotted spoon and set aside. In the same wok, add more oil if necessary and sauté the sliced red bell peppers, onions, and broccoli florets until they become tender-crisp but not soggy, which should take around 5-6 minutes.
6. Return the chicken to the wok. If desired, mix in a slurry of cornstarch dissolved in cold water or chicken broth for thickening the sauce while stirring continuously over medium heat until it reaches your preferred consistency.
7. To finish, drizzle with sesame oil and garnish with sliced green onions and sesame seeds (optional). Serve immediately and enjoy your healthy yet delicious chicken stir-fry!

Nutritional Information and Benefits

This recipe provides a nutritious balance of protein from the chicken breast or thighs combined with essential vitamins, minerals, and fiber found in bell peppers, onions, broccoli, and other vegetables. The addition of soy sauce contributes to overall flavor without adding excessive sodium.

Adaptations and Variations

For those who prefer a different protein source, consider substituting the chicken with leaner pork cuts or even tofu for vegetarians/vegans. You can also experiment by incorporating additional ingredients like carrots, zucchini, or mushrooms to suit individual tastes.

Tips and Tricks

• For extra flavor without increasing sodium levels significantly, use low-sodium soy sauce when marinating the chicken.
• If you're using a wok, ensure it's heated properly before adding any ingredients; this prevents sticking and makes cleanup easier afterward.
• Prepping all components ahead of time allows for quicker assembly and less stress during cooking. You can chop vegetables while marinading the meat or even prepare them in advance to save time later on.

By following these steps, you'll have a delightful and healthy chicken stir-fry ready to serve. Try this recipe tonight and enjoy its versatility! Whether served with rice noodles, jasmine rice, or quinoa, it's sure to become part of your regular meal rotation.

Cooking Time

The total cooking time for preparing one batch of this healthy chicken stir-fry is approximately 25 minutes. This includes marinating the chicken, chopping vegetables, and actually cooking the dish.

Number of Servings

This recipe serves four individuals generously. Adjust quantities according to your preference or family size as needed.