Healthy Chicken Stir-Fry with Vegetables

Keyword: healthy chicken stir-fry

Cooking a healthy meal can be an exciting and rewarding experience! One of the easiest yet nutritious recipes you can try is a healthy chicken stir-fry with vegetables. This dish provides essential vitamins, minerals, and lean protein to keep your body functioning optimally. Whether you're preparing it for yourself or sharing it with friends and family, this recipe offers delicious flavors that will have everyone asking for seconds!

The cooking time for a healthy chicken stir-fry typically ranges between 20-30 minutes, depending on how thoroughly the ingredients are cooked. It serves approximately four people, making it perfect for lunch or dinner.

Ingredients Needed

• 4 boneless skinless chicken breasts (cut into bite-sized pieces)
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 3 carrots, sliced diagonally
• 1 large onion, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, peeled and grated
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch mixed with 3 tablespoons cold water
• Vegetable broth to taste (optional)
• Salt and pepper, to taste
• 2 tablespoons olive oil or canola oil

Step-by-Step Instructions for Healthy Chicken Stir-Fry

Begin by preparing your ingredients. Slice the bell peppers into strips of equal size, ensuring they are not too thick as this will make them cook more evenly during stir-frying.

In a small bowl, mix together cornstarch and water to create a slurry. This mixture helps thicken the sauce once it is added to the pan. Set aside until needed.

Preparing the Chicken

Cut the chicken breasts into bite-sized pieces. You can do this by first slicing them horizontally in half, then cutting each piece crosswise into strips about 1/2 inch thick. Season these with salt and pepper for additional flavor.

Prepping Vegetables

While the chicken is being prepared, clean and slice the carrots diagonally at a slight angle to give them an attractive appearance. Slice the onion thinly too; this ensures even cooking during stir-frying.

Sautéing Ingredients

In a large skillet or wok, heat up about 2 tablespoons of oil over medium-high heat until it shimmers but isn’t smoking hot yet. Add the seasoned chicken pieces to the pan and stir-fry them for around 5 minutes, or until they are no longer pink inside when cut open.

Once the chicken is cooked through, remove from the skillet using a slotted spoon and place onto a plate. If there isn’t much oil left in the pan, add more to avoid burning the vegetables later on.

Adding Vegetables

Add the garlic and ginger into the pan along with one tablespoon of soy sauce or tamari if desired. Stir quickly until fragrant, then add all four types of bell peppers plus sliced carrots and onions. These should be sautéed for about 5 minutes before adding back in any reserved chicken.

Finishing Touches

Return the cooked chicken to the skillet with the vegetables. Add cornstarch mixture and stir continuously until the sauce starts thickening up, about another 2-3 minutes.

If you prefer your dish more soupy or want to add some extra flavor, consider adding a splash of vegetable broth at this point too. Taste again for seasoning adjustments like additional salt, pepper, or soy sauce as needed before serving immediately into bowls.

Health Benefits

This healthy chicken stir-fry not only satisfies hunger but also supports overall health due to its nutrient-rich components:

1. Vitamin C: Abundant in bell peppers, which boosts immunity and promotes collagen production.
2. Beta-carotene: Present in carrots, supporting eye health and skin integrity.
3. Lean protein: From chicken breast that aids muscle repair and growth.
4. Fiber: Found throughout the vegetables promoting digestive well-being.

A healthy chicken stir-fry is versatile enough to serve alongside various side dishes such as brown rice or quinoa without changing its main ingredients. By incorporating more greens like spinach or bok choy, you could even turn it into a full meal in itself!

Tips for Success

• Use fresh spices: Fresh garlic and ginger offer better flavor compared to dried ones.
• Fresh ingredients matter: Prefer using fresh bell peppers over frozen ones as they hold more moisture content which makes them juicier upon stir-frying.
• Avoid overcrowding: To ensure even cooking, avoid packing too many pieces into your pan at once. Stir frequently instead so all parts get exposed to heat evenly.

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p>Healthy eating doesn't have to be boring or complicated. With this simple stir-fry recipe, you can enjoy a tasty meal packed with nutrients that will keep you energized throughout the day!