Perfectly Balanced: A Delicious Chicken and Vegetable Stir-Fry

Chicken and vegetable stir-fry is a popular dish that has been a staple in many households for its versatility and ease of preparation. This quick meal can be enjoyed as a standalone dinner or paired with rice, noodles, or even over a bed of greens for added flavor and nutrition. The balance between the chicken’s savory umami flavor, sweet carrots, crunchy broccoli, and fresh green beans makes this dish both satisfying and healthy.

Cooking Time: 20 minutes

Servings: 4 people

Ingredients

1 lb boneless, skinless chicken breasts, sliced into thin strips
3 tablespoons of olive oil or your preferred cooking oil
1 large onion, sliced thinly
2 carrots, peeled and sliced into matchsticks
2 cups fresh green beans, trimmed and cut into bite-sized pieces
1 head broccoli, chopped into florets
3 cloves of garlic, minced
2 tablespoons soy sauce (optional)
Salt to taste
Paprika for garnish (optional)

Instructions

Heat the oil in a large skillet or wok over medium-high heat. Once hot, add the chicken strips and cook until they are lightly browned on all sides, about 5-7 minutes.
In the meantime, prepare your vegetables by slicing them into bite-sized pieces if necessary. Start with adding the onion slices to the skillet once the chicken is almost done; stir-fry for another 2-3 minutes until it starts to soften but not brown too much.
After a few minutes, add the carrots and green beans followed by broccoli florets. Stir frequently while cooking for about 5 more minutes or until all vegetables are tender-crisp.
Sprinkle in the minced garlic and stir-fry for another minute to allow its aroma to infuse into the dish. This also helps prevent burning the garlic, which can happen when it's overcooked.
Season with soy sauce if desired; adjust salt according to taste preferences. Cook for an additional 2 minutes before turning off the heat.
Garnish with paprika if you like a little extra color and spice, then serve hot alongside steamed rice or noodles.

Nutritional Information Per Serving (Approximate)

Calories: 300 kcal
Total Fat: 14g
Saturated Fat: 2g
Total Carbohydrates: 30g
Fiber: 5g
Sugars: 8g
Protein: 25g
Sodium: 780mg

Benefits of Chicken and Vegetable Stir-Fry

This dish provides a good amount of protein from the chicken, which aids in muscle repair and growth. The vegetables add essential vitamins and minerals such as vitamin C found abundantly in both carrots and green beans, supporting immune health. Additionally, broccoli contains powerful antioxidants like sulforaphane that have been shown to reduce inflammation. With its high water content, this stir-fry helps keep you hydrated while also being rich in fiber which promotes digestive health.

Tips for Perfecting Your Stir-Fry

Ensure your pan is very hot before adding oil to prevent sticking and ensure even cooking.
Use tongs or a spatula rather than a spoon when stirring the mixture; it’s easier to handle large pieces of vegetables this way without breaking them apart too much.
If you prefer a bit more moisture in your stir-fry, consider adding a tablespoon or two of water towards the end of cooking time. It will create steam which keeps everything tender and juicy.

Conclusion

Celebrate this simple yet delectable dish by incorporating it into your weekly meal plan. Not only does chicken and vegetable stir-fry pack a nutritional punch, but it also allows you to customize according to what's available locally or seasonally. Whether enjoyed as part of a balanced diet alongside whole grains or on its own with some steamed vegetables, this recipe stands out for its adaptability, taste, and health benefits.