Perfectly Balanced Chicken Stir-Fry: A Healthy and Flavorful Meal for Your Weeknight

Chicken stir-fry, a versatile and quick-to-prepare dish that can be enjoyed by people of all ages, is the perfect go-to meal when you need something simple yet delicious. Its combination of flavors, textures, and cooking methods makes it an excellent choice for busy weeknights or casual family dinners.

The recipe we are sharing today is a balanced chicken stir-fry that not only satisfies your taste buds but also provides essential nutrients to keep you energized throughout the day. It's packed with vegetables such as bell peppers, broccoli, and carrots, along with tender strips of marinated chicken breast. The result? A dish that’s both satisfying and healthy.

Ingredients

• 1 lb boneless, skinless chicken breasts (cut into thin strips)
• 4 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 2 red bell peppers, sliced
• 1 medium head of broccoli, cut into florets
• 2 carrots, peeled and sliced into matchsticks
• 3 green onions, chopped (for garnish)
• Salt to taste
• Ground black pepper to taste

Instructions

Step 1: Prepare the Chicken

1. Place the chicken strips in a large bowl.
2. Add soy sauce, sesame oil, and garlic. Stir well until all the pieces of chicken are evenly coated.
3. Cover with plastic wrap and let it marinate for at least 30 minutes or up to 2 hours in the refrigerator.

Step 2: Cooking the Vegetables

4. While waiting for your chicken strips to absorb flavors, prepare the vegetables. You can use any combination of bell peppers, broccoli, and carrots that you like.
5. Heat up a large non-stick pan or wok over medium-high heat. Add olive oil.
6. Add bell peppers first since they require more cooking time. Stir-fry for about 2-3 minutes until slightly softened but still bright in color.
7. Next, add broccoli florets and carrots. Stir-fry for another 5 minutes or so, just enough to make sure the vegetables are tender-crisp without losing their vibrant colors.
8. Add a pinch of salt and ground black pepper according to taste preferences. Once done, set aside and keep warm.

Step 3: Stir-Frying the Chicken

9. After your vegetables are ready, remove them from heat and turn down the flame under the wok or pan to medium-low. Drain excess marinade from the chicken strips before adding back into the hot wok.
10. Sauté for about 4-5 minutes until the chicken is completely cooked through but not overcooked (you want it slightly pink inside).
11. Once done, add back all your stir-fried vegetables to the pan. Mix gently with the chicken. Continue cooking for another minute or two so that everything melds together nicely.

Step 4: Final Touches and Serving

12. Sprinkle green onions over the top of your stir-fry as garnish before serving. This adds a nice pop of freshness and color to each plate.
13. Your balanced chicken stir-fry is now ready! Serve immediately while hot, accompanied by steamed jasmine rice or noodles if desired. Enjoy this nutritious meal!

Why Choose This Recipe?

This recipe offers a perfect blend of taste and nutrition. Packed with vitamins from fresh vegetables like bell peppers and carrots, along with lean protein from the chicken breast, it provides a complete meal that's both satisfying and healthy.

The use of soy sauce adds umami flavor without adding too many calories. Meanwhile, olive oil contributes good fats which help support brain function. Garlic not only enhances the flavor but also has antibacterial properties beneficial for digestive health.

Nutritional Benefits

• Vitamin C: Present in bell peppers, crucial for immune system functioning and skin health.
• Fiber: Found in both carrots and broccoli which aids digestion and promotes fullness.
• B-Vitamins: Available in soy sauce necessary for energy production and red blood cell formation.

Cooking Time & Servings

This recipe takes approximately 30 minutes from start to finish, making it a great option for those rushed weeknights when time is of the essence. It serves four people comfortably with leftovers being easily stored in the fridge or freezer.

Conclusion

A balanced chicken stir-fry like this one can become your go-to dish during busy weeks. Its ease of preparation combined with its nutritional value makes it an ideal choice for anyone looking to improve their diet without sacrificing on flavor. Try this recipe and discover the delicious possibilities that lie within every ingredient!