Perfectly Balanced: A Guide to Healthy Chicken Stir-Fry

Chicken stir-fry is one of the most beloved go-to meals for busy weeknight dinners. It's versatile, packed with flavor, and can be customized in countless ways to suit your taste preferences. In this article, we will explore how to make a delicious healthy chicken stir-fry that caters to those looking for balanced nutrition without compromising on taste.

Ingredients

To prepare our Chicken Stir-Fry, you'll need the following ingredients:

Chicken breast (2 cups), thinly sliced
Fresh vegetables: carrots, bell peppers, broccoli (1 cup each)
Ginger and garlic (2 tbsp chopped)
Vegetable oil (2 tsp)
Soy sauce (1/4 cup)
Teriyaki sauce (1/4 cup)
Salt to taste
Paprika for garnish

Instructions

Start by preparing your chicken. Slice the chicken breast into thin strips and set aside in a bowl.
Cut all vegetables into bite-sized pieces. This makes it easier to cook them evenly and ensures they are ready at the same time as the chicken.
Mix ginger, garlic, soy sauce, and teriyaki sauce together in a small bowl. This mixture will serve as your stir-fry sauce.
Heat vegetable oil in a large skillet over medium heat until it shimmers. Be careful not to let the oil get too hot or you might burn yourself.
Add the chicken to the heated pan, stirring constantly. Cook for about 5-7 minutes, or until all pieces of chicken are no longer pink inside and have turned white. It's important to ensure that the internal temperature reaches at least 165°F (74°C).
Once the chicken is fully cooked, remove it from the pan with a slotted spoon and place it on a plate.
Pour the sauce mixture into the hot skillet. Stir-fry for about a minute or two until the sauce thickens slightly.
Add vegetables to the skillet along with a pinch of salt. Cook these over medium heat, stirring frequently so they don't stick together and burn. The cooking time will depend on what veggies you use; typically it takes 4-6 minutes for them to be crisp-tender.
Once all vegetables are cooked through and slightly glazed with the sauce, return the chicken back into the skillet. Mix everything gently but thoroughly to ensure that every piece of chicken is well coated in the flavorful sauce.
Serve immediately garnished with a sprinkle of paprika for color and extra flavor boost!

Cooking Time & Servings Information

This recipe serves 4 people. The total cooking time is approximately 18-20 minutes.

Healthy Tips

Chicken stir-fry is a great dish for those watching their calorie intake because you can control the amount of oil and sauce used while still enjoying a satisfying meal. For an extra nutritional boost, consider adding other heart-healthy ingredients such as spinach or mushrooms which are low in calories but rich in essential nutrients.

If you're looking to further reduce the fat content, opting for boneless skinless chicken breasts instead of thighs can help. Additionally, using olive oil rather than regular vegetable oil adds beneficial monounsaturated fats known for supporting heart health.

Variations

Feel free to experiment with different sauces or add other proteins like tofu or shrimp if desired. You could also try incorporating more leafy greens such as kale or Swiss chard into the mix, which not only enhance flavor but also increase dietary fiber and antioxidants intake.

A healthy chicken stir-fry provides a delicious way to incorporate protein-rich meals into your diet without sacrificing flavor. By following this simple guide, you can prepare a nutritious yet tasty dish anytime you're craving something hearty yet light!